Plant powered and powerful. This is our breakdown of how Lewis Hamilton built muscle on a vegan diet and how you can too. 

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WHO IS LEWIS HAMILTON?

So who actually is Sir Lewis Hamilton? The 40-year-old Formula 1 legend who's not just turned heads on the track, but has become one of sport's most recognisable faces. Standing at 174cm and maintaining a lean, athletic build at around 73kg, Hamilton has proven that physical fitness is as crucial as driving skill in F1 racing.

Born in Stevenage on 7 January 1985, Hamilton's path to greatness started early. At just six years old, he was already carving out his future in karting, quickly showing the raw talent that would later transform him into the most successful F1 driver in history. His humble beginnings with his father Anthony and his rise through British Formula Renault, Formula 3, and GP2 Series created the perfect foundation for his explosive F1 debut.

When Hamilton burst onto the F1 scene with McLaren in 2007, he made history as the first black driver in the sport. His rookie season was nothing short of spectacular. Four race wins and nearly clinching the championship. Just one year later, he secured his first World Championship in dramatic fashion, overtaking Timo Glock on the final lap in Brazil to win by a single point. This wasn't just a victory; it was a statement that a new era in F1 had begun.

The real transformation of Hamilton's career and physique came with his move to Mercedes in 2013. As he built a more muscular, defined physique to handle the physical demands of modern F1 cars, his on-track performance soared to new heights. Six more World Championships followed (2014, 2015, 2017, 2018, 2019, 2020), cementing his status alongside Michael Schumacher as the most successful driver ever with seven titles. His incredible tally of 105 wins, 202 podiums, and 104 pole positions showcases his consistent peak performance and physical endurance.

After legendary battles with teammates like Nico Rosberg and rivals such as Sebastian Vettel and Max Verstappen, Hamilton's competitive fire still burns bright. Despite challenging seasons in 2022 and 2023, he returned to winning ways in 2024 before making the headline-grabbing move to Ferrari for 2025, proving his career is far from over.

Hamilton's impact extends well beyond his driving. A passionate advocate for racial justice and environmental sustainability, he's used his growing net worth (estimated at over £300 million) to support causes that matter to him. His Hamilton Commission promotes diversity in motorsport, showing his commitment to creating lasting change in a sport he's helped transform.

What's particularly impressive about Hamilton's longevity is his focus on nutrition and workout consistency. His plant-based diet and targeted exercise routine have helped maintain the lean muscle mass and core strength essential for withstanding the massive G-forces experienced during races. This commitment to physical excellence has allowed him to stay at the top of his game well into his late 30s, when many drivers have typically retired.

From karting prodigy to knighted sporting icon, Lewis Hamilton's journey represents more than just racing success, it's a masterclass in building a physique and mindset capable of sustained excellence at the highest level of motorsport.

HOW BIG IS LEWIS HAMILTON?

When it comes to Lewis Hamilton's physical stats, he's not the tallest driver on the grid, but his proportions are ideal for F1 racing. He stands at 1.74 meters (about 5'9"). This puts him in that sweet spot where he's tall enough to have presence but compact enough for the tight cockpits of F1 cars.

Let's talk weight. Currently in 2025, Lewis Hamilton weighs in at a lean 73 kg (160 lbs). This is actually at the upper end of his career range, as his weight has typically fluctuated between 68–73 kg (150–160 lbs) over the years. During his early career between 2007–2015, Hamilton was typically lighter, usually reported between 68–70 kg. This gradual increase likely reflects his focus on building more muscle mass while maintaining optimal racing weight.

Looking at Hamilton's Body Mass Index (BMI), he currently sits at about 24.1. This number has ranged from approximately 22.5 to 24.1 throughout his career, which places him firmly in the "normal" category but closer to the athletic end of the spectrum. For context, most elite male athletes maintain a BMI between 22-25, showing Lewis Hamilton's weight is carefully optimised for his sport.

What really stands out about Lewis Hamilton's physique is his estimated body fat percentage. While there are no officially published figures, elite F1 drivers typically maintain very low body fat percentages, usually in the 8–12% range. Hamilton's defined, muscular look suggests he's consistently stayed within this impressive range throughout his career. This level of leanness contributes significantly to his ripped, aesthetic appearance while keeping his weight optimal for racing performance.

When we compare Lewis Hamilton's body composition over time, it's clear he's made strategic adjustments. While maintaining his height of 1.74 meters, his weight has gradually increased from about 68 kg in his early career to his current 73 kg. This likely represents a focus on building more lean muscle mass while still keeping his body fat percentage in that coveted 8–12% range. His current BMI of 24.1 represents the peak of his career range.

For anyone looking to achieve a Lewis Hamilton-like physique, understanding these numbers is crucial. His combination of moderate height with lean, muscular weight creates that aesthetic, beach-ripped look many men aim for. His sustained low body fat percentage (likely around 10% during racing season) reveals the defined muscle underneath, creating that v-taper and masculine presence that turns heads.

The Lewis Hamilton workout routine has clearly been designed to maintain this optimal balance between strength, muscle, and leanness. While his diet must be incredibly structured to support this physique, his body stats show he's found that sweet spot between being light enough for racing but muscular enough for strength and presence. This balance of muscle mass and body fat percentage contributes significantly to his success both on and off the track.

KEY CHARACTERISTICS OF LEWIS HAMILTON'S PHYSIQUE

Lewis Hamilton stands at 174 cm (5'9") tall with a lean, athletic build that perfectly suits the demands of Formula 1 racing. At around 73 kg (161 pounds), his weight-to-height ratio puts him in an optimal BMI range for both performance and aesthetic appeal. What's most impressive about Hamilton's physique isn't bulk but his defined muscle tone and incredibly low body fat percentage – likely hovering between 8-12% during racing season.

The seven-time world champion's physique shows years of targeted workout routines focusing on both strength and endurance. His shoulders display that coveted 3D delt look with proper proportion to his chest, creating the masculine v-taper that turns heads. Hamilton's core strength is particularly noticeable, with visible abs that aren't just for show but essential for the extreme G-forces experienced during races.

Hamilton's workout approach balances functional strength with lean muscle mass. His actual training likely includes compound movements like squats and deadlifts for lower body power, alongside isolation exercises that build the muscular endurance needed for 2+ hour races. This balance creates a ripped look while maintaining the explosive power needed in his sport.

What separates Hamilton's physique from other athletes is his focus on sustainable nutrition alongside training. His diet has evolved dramatically over his career, now following a plant-based approach that provides enough protein intake to maintain muscle while keeping body fat low. This nutrition plan helps him stay energised throughout the intense racing calendar while supporting muscle protein synthesis and recovery.

The Mercedes driver's commitment to progressive overload in his training is clear when you see his physical transformation over the years. At 40 years of age, Hamilton demonstrates how proper exercise selection and nutrition can maintain a peak attraction physique well into midlife.

His workout split likely emphasises pushing and pulling movements that strengthen the shoulders and back – crucial for handling the steering forces at 200+ mph. This creates that solid, aesthetic body that many men aim for without looking overly bulky or reducing mobility.

THE LEWIS HAMILTON WORKOUT ROUTINE

This is our take on Lewis Hamilton's workout routine that we would recommend if you wanted to build a body similar to his. Let's talk about the key exercises, workout split and core training principles that will help you be successful with this.

When building a workout program like Lewis Hamilton's, we've carefully selected exercises that maximise muscle growth and strength development. We focus on compound movements that hit multiple muscle groups at once, these are your muscle building machines. Exercises like squats, deadlifts, bench press, and pull-ups form the backbone of this routine because they create the most mechanical tension across the largest amount of muscle tissue.

For Lewis Hamilton (who stands at 174cm), having a balanced physique with a focus on a strong core and broad shoulders creates that aesthetic v-taper. The exercises selected target these areas specifically while ensuring overall muscular development. We've included mid-lengthened biased exercises where muscles are strongest, like incline bench press for the chest and Romanian deadlifts for the hamstrings, to maximise growth potential.

This workout split is designed to train each muscle group twice per week, either directly or indirectly. This frequency is optimal for muscle protein synthesis and gives you the perfect balance between stimulus and recovery. By the time you hit a muscle group again, it's fully recovered and ready for progressive overload.

The split allows you to go into each workout session with full energy, meaning you can push closer to failure and create more effective reps. This is crucial for building a lean, defined physique like Hamilton's who maintains an impressive look despite the demands of Formula 1 racing.

For someone looking to build a similar body to Lewis Hamilton's, this frequency keeps testosterone levels optimised and muscle protein synthesis elevated throughout the week. It's the sweet spot for adding size while staying lean enough to show definition.

Technique is absolutely key to transformation. For each exercise, focus on controlled eccentric (lowering) phases - not super slow, but with complete control. Then explode through the concentric (lifting) phase. This combination creates optimal mechanical tension and stimulus for growth.

Always aim for full range of motion with each rep. This engages more muscle fibres and leads to better overall development. Half reps might let you use more weight, but they short-change your results. Make sure each rep looks as similar as possible for consistency.

Mind-muscle connection is another factor that separates those who transform their body and those who don't. Focus on feeling the target muscle working during each rep rather than just moving weight from point A to B. This approach helps you build a proportioned, aesthetic body like Hamilton's rather than just getting stronger with no visual changes.

For our Lewis Hamilton inspired routine, we recommend sticking primarily in the 5-12 rep range for most exercises. While research shows anywhere between 5-30 reps can build muscle equally well, the 5-12 range offers practical advantages.

Lower rep ranges (5-12) allow for better progressive overload tracking over time. It's also easier to gauge how close to failure you're training in this range. When you get to higher reps (20+), your perception of effort becomes less accurate, and cardio-vascular fatigue often becomes the limiting factor rather than muscle failure.

That said, mixing rep ranges can be beneficial for certain exercises. For example, calf raises and abs work often respond better to higher rep ranges (15-25), and this variation prevents adaptation plateaus. If you have limited equipment access, know that higher rep bodyweight exercises can still build muscle effectively when taken close to failure.

Proper warm-ups are essential but often overlooked. For your first heavy compound exercise of each muscle group, follow this protocol:

1. 60% of working weight for 6-8 reps
2. 75% of working weight for 4-6 reps
3. 90% of working weight for 1-2 reps

You don't need to rest between these warm-up sets, but take a full 2-4 minute rest before your first working set. This prepares your muscles and nervous system without pre-fatiguing them.

For isolation exercises or movements later in your workout, one quick feeler set at about 50% of your working weight for 5-8 reps is sufficient. This approach ensures maximum energy for your working sets where the real muscle-building happens.

Rest periods should be based on recovery needs, not arbitrary timers. Generally, take 2-4 minutes for compound movements and 1-2 minutes for isolation exercises. The key is waiting until your heart rate returns to normal so your cardiovascular system isn't limiting your performance.

For big movements like squats and deadlifts, don't rush your rest periods - taking a full 3-4 minutes can make the difference between a mediocre and a muscle-building workout. For smaller isolation exercises like lateral raises, 1-2 minutes is typically sufficient.

Proper rest ensures you can maintain intensity throughout your workout, which is essential for building a lean, muscular physique like Lewis Hamilton's. Remember, his weight of around 73kg with visible muscle definition comes from quality training, not rushed sessions.

Training close to failure is non-negotiable for building muscle. The effective reps model explains that only the last 5 or so reps before failure actually produce significant muscle growth stimulus. This means that stopping 4-5 reps shy of failure essentially wastes your set.

For our Lewis Hamilton inspired routine, aim to take most sets to 1-3 reps shy of technical failure (the point where form breaks down). This creates enough effective reps to stimulate growth while allowing you to recover between workouts.

On your final set of each exercise, you might push even closer to failure (0-1 reps in reserve) to maximise the growth stimulus. This intensity is what transforms an average physique into a great one with the kind of definition that Hamilton maintains despite his busy racing schedule.

Progressive overload is the most important principle for continued muscle growth. Without it, your body has no reason to adapt and build new muscle tissue. For this routine, focus on these four key methods:

1. Add reps (aim to hit the top of your target rep range)
2. Add weight (increase by the smallest increment possible once you hit your rep targets)
3. Improve technique (more control and better muscle engagement)
4. Enhance mind-muscle connection (feeling the target muscle working)

Track your workouts meticulously to ensure you're progressing. When you can complete all prescribed sets at the top of the rep range with good form, increase the weight by the smallest increment possible and start building the reps back up.

This systematic approach to progressive overload is what builds an aesthetic body like Lewis Hamilton's. His lean, muscular physique at his height of 174cm and weight of around 73kg comes from years of consistent progression, not random training.

By focusing on these key principles and following our workout split, you'll be well on your way to building a Formula 1 champion's physique. Consistency with these practices will help you develop the lean, muscular look that gives you confidence and turns heads whether you're at the beach or in everyday life.

THE LEWIS HAWILTON WORKOUT SCHEDULE

WORKOUT A (MONDAY - UPPER BODY - HORIZONTAL PUSH PULL)

• Incline DB Bench Press: 4-6, 6-8, 8-10 (Reverse Pyramid Training)
  
• Weighted Dips: 6-8, 8-10 (Reverse Pyramid Training)
  
• Chest Supported T-Bar Row: 2 sets x 8-10 reps (Straight Sets)
  
• Bayesian Cable Curl: 6-8, 8-10, 10-12 (Reverse Pyramid Training)
  
• Overhead Rope Extensions: 6-8, 8-10, 10-12 (Reverse Pyramid Training)
  
• Cable Lateral Raises: 10-12 + 3-4, 3-4, 3-4 (Myoreps)
  
• Cable Reverse Flye: 10-12 + 3-4, 3-4, 3-4 (Myoreps)

WORKOUT B (WEDNESDAY - HEAVY LOWER BODY)

• Pendulum Squats: 2 sets x 8-10 reps (Straight Sets)
• Barbell Romanian Deadlifts: 2 sets x 8-10 reps (Straight Sets)
  
• Leg Extensions: 3 sets x 8-12 reps (Straight Sets)
  
• Lying Leg Curls: 3 sets x 8-12 reps (Straight Sets)
  
• Calf Press Machine: 3 sets x 12-15 reps (Straight Sets)
  
• Trap Bar Shrugs: 3 sets x 10-12 reps (Straight Sets)

WORKOUT C (FRIDAY - UPPER BODY - VERTICAL PUSH PULL)

• Seated DB Shoulder Press: 6-8, 8-10, 10-12 (Reverse Pyramid Training)
  
• Weighted Pull-ups: 5-6, 7-8 (Reverse Pyramid Training)
  
• Neutral Grip Lat Pulldown: 6-8, 8-10 (Reverse Pyramid Training)
  
• Dual Rope Extensions: 3 sets x 8-12 reps (Straight Sets)
  
• DB Single Arm Preacher Hammer Curl: 3 sets x 8-12 reps (Straight Sets)
  
• Chest Supported DB Lateral Raise: 6-8, 8-10, 10-12 (Reverse Pyramid Training)

WORKOUT D (SATURDAY - LIGHTER LEGS, CORE & NECK)

• Roman Chair Leg Raises: 3 sets x 8-12 reps (Straight Sets)
  
• Abs Wheel Roll Outs: 3 sets x 10-15 reps (Straight Sets)
  
• Reverse Nordic Curls: 3 sets x 8-12 reps (Straight Sets)
  
• Seated Leg Curl: 3 sets x 8-12 reps (Straight Sets)
  
• Neck Curls: 3 sets x 15-20 reps (Normal Pyramid Training)
  
• Reverse Neck Curls: 3 sets x 15-20 reps (Normal Pyramid Training)

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THE LEWIS HAMILTON WORKOUT NOTES

Here are the workout notes for our take on the man's workout routine:

Lewis Hamilton's lean, muscular physique shows he's serious about fitness. At 5'9" and maintaining a ripped physique year-round, it's clear his workout routine is carefully structured for both performance and aesthetics.

Our program mimics what we believe would work for his body type - a 4-day upper/lower split focused on progressive overload and muscle definition. This isn't just random exercises thrown together; this routine strategically incorporates different training techniques to maximise muscle growth while keeping workouts efficient.

Reverse pyramid training forms the backbone of the key compound movements. This is brilliantly simple. You hit your heaviest set first when you're freshest, then drop the weight by 10-15% for each subsequent set while increasing the reps. The beauty of this approach is you're lifting your heaviest weights when your muscles have maximum energy. For a busy Formula 1 champion like Hamilton, this ensures maximum strength progression in minimal time. Most men find this approach more enjoyable too, the psychological win of getting the hardest set done first creates momentum for the rest of the workout.

For certain exercises, we've opted for straight sets instead. These keep the weight consistent across all sets, which is perfect for developing that mind-muscle connection Lewis clearly has with his shoulders and core. Straight sets let you focus entirely on form and tension rather than constantly adjusting weights. They're especially valuable for leg work where technique is crucial - just look at Hamilton's defined quadriceps for proof this approach works.

For smaller muscle groups and isolation movements, we've included myoreps, a killer technique for packing on muscle without spending hours in the gym. The magic happens with an activation set of 10-12 challenging reps, followed by mini-sets of just 3-4 reps with very short rest periods. This keeps muscle fibres fully recruited without needing heavy weights that might compromise form. You can see this approach in our shoulder work, which helps create that broad-shouldered v-taper Lewis displays on race weekends.

For neck training, we've implemented normal pyramid training. This builds endurance in these crucial muscles while gradually increasing the challenge, essential for a Formula 1 driver who experiences extreme G-forces during races. Starting lighter and building up protects these delicate muscles while still developing impressive strength and definition.

The weekly structure balances upper body work with strategic lower body training. Mondays focus on horizontal pushing and pulling, Wednesdays hit legs heavy, Fridays target vertical movements, and Saturdays finish with lighter leg work and core training. This ensures complete development while allowing proper recovery, crucial for maintaining the lean, athletic build that Hamilton displays at his current weight.

This approach creates a sustainable routine that builds muscle, burns fat, and develops functional strength,  perfect for someone who needs both aesthetic appeal and athletic performance. By incorporating these varied training styles, you'll create mechanical tension across different rep ranges, stimulating maximum muscle growth while keeping workouts fresh and engaging.

THE LEWIS HAMILTON DIET PLAN

Lewis Hamilton's diet is a massive part of his Formula 1 success. Since 2017, he's been fully plant-based, and he swears it's transformed his performance. His vegan diet isn't just a personal choice, it's one of his secret weapons on the track.

Going plant-based wasn't an overnight switch for Hamilton. He gradually dropped dairy and chocolate first, then tried eating fish for a while before going fully vegan. The seven-time world champion credits this change with giving him more energy, better sleep, clearer skin, and faster recovery between races.

Let's break down what fuels this champion's physique.

DAILY DIET BREAKDOWN

Hamilton structures his meals around nutrient-dense, whole foods that support the extreme demands of F1 racing. His breakfast usually features avocado on toast with fresh fruit, plus plant-based protein smoothies that he might have 2-3 times throughout the day for quick energy.

For lunch, he loads up on large veggie salads packed with avocado for healthy fats. He also enjoys falafel sandwiches, vegan chili, and quinoa power bowls that provide sustained energy during his intense training sessions.

Dinner time sees Hamilton enjoying plant-based curries and Middle Eastern dishes like falafel and hummus. Sometimes he treats himself to vegan versions of comfort foods like burgers or "fish and chips" made from tofu or seitan.

When it comes to snacks, Hamilton reaches for vegan protein bars, fruit, and the occasional treat like vegan pancakes or chocolate cake. Even an elite athlete at his level understands the importance of balance!

NUTRITION STRATEGY THAT MAXIMISES PERFORMANCE

Hamilton's approach to nutrition is spot on for maximising both muscle growth and fat loss. He focuses on plant-based proteins from lentils, tofu, beans, nuts and seeds – proving you don't need animal products to build an impressive physique. The common belief that you need massive protein intake is overblown – the 0.7-0.82g per pound of bodyweight that Hamilton likely consumes is plenty sufficient for muscle development.

His emphasis on healthy fats from avocados, nuts and seeds helps regulate hormones including testosterone, which is crucial for maintaining his lean, muscular frame. These fats also keep him feeling full between meals, making his diet more sustainable.

What's really smart about Hamilton's approach is how he balances complex carbs from whole grains, fruits and vegetables. These provide the energy needed for his workouts while supporting recovery. Carbs are often villainised, but they're essential for optimal training performance and help fight against stress by managing cortisol levels.

THE 80/20 BALANCE THAT WORKS

Hamilton shows that you don't need to be perfect with your diet to achieve a killer physique. While he primarily eats whole foods, he still enjoys treats like vegan pizza, pasta, and chocolate cake occasionally. This 80/20 approach is sustainable and keeps him locked in long-term.

His meal frequency appears to be 3-4 times daily, which aligns perfectly with what research shows is optimal for muscle growth. While meal timing isn't the most critical factor for body composition, spreading protein intake throughout the day helps maximise muscle protein synthesis.

WHY HIS APPROACH WORKS FOR HIM

Hamilton's diet supports his lean, defined physique in several key ways:

1. It maintains a calorie balance appropriate for his goals, likely near maintenance or in a slight deficit during racing season to keep his weight optimal.
2. It provides sufficient protein for muscle maintenance and recovery without going overboard.
3. It emphasises nutrient density, ensuring he gets all the vitamins and minerals needed for energy production and recovery.
4. It includes plenty of healthy fats and complex carbs for hormone balance and workout performance.
5. It's sustainable because he includes foods he genuinely enjoys, making it a lifestyle rather than a "diet."

The results speak for themselves. At 39, he maintains a lean, muscular physique that supports his incredible racing performance. His plant-based approach shows you don't need necessarily animal products to build an impressive body and you can find what works for you.

For anyone looking to improve their own physique, Hamilton's nutrition approach offers valuable lessons about balance, sustainability, and focusing on nutrient-dense whole foods while still enjoying life. Whilst we might recommend a different approach, it comes down to finding the most enjoyable way to hit your calories, macronutrients, micronutrients and get great training performance.