Shawn Mendes, the Canadian singer-songwriter, has captivated audiences not only with his musical talent but also with his impressive physique. However, his journey to physical fitness hasn't always been smooth. In a recent British GQ article, Mendes shared his past struggles with body image and how he has since adopted a healthier approach to diet and exercise. This article explores Mendes' workout routine, dietary choices, and his evolving perspective on body image and overall well-being.
Mendes' Evolving Perspective on Fitness
Mendes revealed that he once had an unhealthy obsession with perfecting his physique, even sacrificing sleep to work out. He admitted that the pressure to be the "pinnacle of fitness" stemmed from a fear of losing fans if he wasn't physically fit. The singer shared that he would sometimes get only three hours of sleep because he would wake up two hours early just to work out.
His 2019 Calvin Klein campaign further exacerbated his concerns about his body and physique, fueling his need for physical perfection. However, Mendes began to realize that the "expectation to be hot" was unsustainable and dangerous. Over the past year, he has developed a better outlook on his body and fitness, crediting meditation, journaling, and his girlfriend Camila Cabello with helping to change his perspective.
Mendes now understands that "taking that extra few hours of sleep, instead of waking up to pump iron, is a better choice sometimes." He also noted how Cabello's strength and confidence in dealing with media scrutiny of her body has influenced him: “It really changed my view of mine,” Mendes told GQ. “It really changed my life.”
The Shawn Mendes Workout Routine
Consistency is key to Mendes' approach to fitness. At 6'2" and maintaining lean pounds, the singer has built his physique through dedication to his training schedule. Unlike many celebrities who cycle through fitness phases, Mendes has made working out a non-negotiable part of his daily routine, preferring morning sessions that energize him for the day ahead.
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Mendes follows a traditional 5-day split that allows him to focus intensely on different muscle groups throughout the week. Each day in Mendes' workout week has a specific focus, allowing him to train with purpose and intensity. This split allows Mendes to train each major muscle group thoroughly once per week, giving his body ample time to recover between sessions. His cardio sessions typically last 20-30 minutes and can include everything from treadmill running to high-intensity interval training. By performing cardio after his strength work, he maximizes the fat-burning effect while preserving muscle tissue. On Saturdays, he engages in lighter activities like hiking, swimming, or casual sports that keep his body moving without taxing his muscles the way his structured workouts do.
Here's a breakdown of Shawn Mendes' workout routine:
- Monday: Legs & Cardio
- Tuesday: Chest & Cardio
- Wednesday: Back & Cardio
- Thursday: Shoulders & Cardio
- Friday: Arms & Cardio
- Saturday: Off Day + Activity (hiking, sports, etc.)
- Sunday: Off Day + Activity (hiking, sports, etc.)
Detailed Workout Breakdown
Monday: Legs & Cardio
- Barbell squats (3 sets, 8-12 reps)
- Leg Press (3 sets, 8-12 reps)
- Leg Curls (3 sets, 8 reps)
- Lunges (2 sets, 15-20 reps)
- Leg Extensions (2 sets, 15-20 reps)
- Seated Calf Raise (3 sets, 20 reps)
- Standing Calf Raise (2 sets, 25-30 reps)
- Cardio: Treadmill, Bike or Rower (20-25 minutes)
Tuesday: Chest & Cardio
- Barbell Bench Press (3 sets, 8-12 reps)
- Incline Dumbbell Press (3 sets, 8-12 reps)
- Dumbbell Pullovers (3 sets, 8 reps)
- Hammer Strength Decline Press (2 sets, 15-20 reps)
- Cable Chest Flyes (2 sets, 15-20 reps)
- Dips (3 sets, 20 reps)
- Standing Incline Dumbbell Flyes (2 sets, 25-30 reps)
- Cardio: Treadmill, Bike or Rower (20-25 minutes)
Wednesday: Back & Cardio
- Barbell Deadlift (3 sets, 8-12 reps)
- Wide Grip Lateral Pulldowns (3 sets, 8-12 reps)
- Face Pulls (3 sets, 8 reps)
- Cable Rows (2 sets, 15-20 reps)
- Dumbbell Bent Over Rows (2 sets, 15-20 reps)
- Straight Arm Pulldowns (3 sets, 20 reps)
- DB Lat Raises (2 sets, 25-30 reps)
- Cardio: Treadmill, Bike or Rower (20-25 minutes)
Thursday: Shoulders & Cardio
- Barbell Overhead Press (3 sets, 8-12 reps)
- Barbell Shrugs (3 sets, 8-12 reps)
- Dumbbell Shrugs (3 sets, 8 reps)
- Front Raises w/ DB or Cable (2 sets, 15-20 reps)
- Upright Rows (2 sets, 15-20 reps)
- Light Power Cleans w/ Barbell (3 sets, 20 reps)
- Kettlebell Swings (2 sets, 25-30 reps)
- Cardio: Treadmill, Bike or Rower (20-25 minutes)
Friday: Arms & Cardio
- Preacher Curls (3 sets, 8-12 reps)
- Barbell Close Grip Bench (3 sets, 8-12 reps)
- Concentration Curls (3 sets, 8 reps each arm)
- Reverse Grip Cable Pushdowns (2 sets, 15-20 reps)
- Hammer Curls w/ Cable (2 sets, 15-20 reps)
- Tricep Kickbacks w/ Cable (3 sets, 20 reps each arm)
- Alternating Dumbbell Curls (2 sets, 25-30 reps)
- Cardio: Treadmill, Bike or Rower (20-25 minutes)
Cardio and Rest
Mendes incorporates cardio into every workout day, typically performing 20-30 minutes of cardiovascular training after completing his strength work. He keeps his pace from 50% to 75%, and doesn’t come down from 50% even if he’s tired. On the weekends, he usually rests and lets his body recover whilst doing some fun activities to keep him active. As he doesn’t like to just lay down and sit around doing nothing.
Shawn Mendes' Diet
Rather than following an extremely rigid diet plan, Mendes takes a flexible approach focused on quality protein sources, balanced carbohydrates, and adequate hydration. In 2018, Mendes shared insight into his workout routine with Men's Health, breaking down perfecting his physique-and discussing his love for carbs and fries at the same time.
"I just work out a lot, dude," he said at the time. “I’m not the best to talk about when it comes to diet. “I eat tons of carbs.
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Mendes can get away with eating carbs which he enjoys in the form of cereal and chocolate chip cookies. Mendes eats balanced meals such as eggs, chicken, fish, and veggies, while snacks are often fruit and nuts. He usually drinks at least a gallon of water every day.
Here's a glimpse into Shawn Mendes' typical daily diet:
- Breakfast: Omelet, oatmeal, juice
- Lunch: Steak, potatoes, avocado
- Dinner: Fish, quinoa, almonds
Supplements
Shawn Mendes is known to use the following supplements to help fuel his gains:
- Protein Shakes
- Multivitamin
- Liquid Minerals
The Importance of Sleep and Mental Health
Mendes' journey highlights the importance of sleep and mental health in achieving overall well-being. As he discovered, skipping sleep to work out can be counterproductive, undermining both the mind and body. Prioritizing good, consistent sleep allows muscles to recover, produces hormones that help them grow, and boosts mood, which can lead to better, more-focused workouts.
Mendes' experience also underscores the significance of addressing mental health. By incorporating meditation, journaling, and open communication with loved ones into his routine, he has developed a healthier perspective on his body and fitness.
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