Tom Brady, the former professional football quarterback, relies on a hyper-specific, fully customized home gym to stay fit and shredded at 48.

However, what is interesting is that he has separate machines for each muscle group.

On May 10, the fitness and lifestyle content creator posted a video on his YouTube channel featuring the retired NFL player, where Brady revealed,

“Well, I try to find like one type of equipment for every muscle group. So, like, you know, you have your chest and your back, and then a hamstring, a quad.

I mean, I think most people mess it up with gyms where they're like, they miss body parts, and the reality is like we should always train every body part. At least every muscle.”

Beyond maintaining a perfect gym with specific equipment for every muscle, the seven-time Super Bowl star follows some resistance-building movements to stay fit, including swimming and circuit training.

Swimming workout:

According to Brady, he has added swimming to his routine because it provides “great muscle resistance and some aerobic cardio all at once.” The swimming session includes:

• 25 meters fast laps × 4
• 100 meters free style laps × 4
• 25 meters recovery laptop × 1
• 200 meters free style laps × 2

Circuit training routine:

• Weight sit-ups: 20 reps
• Box jumps: 10
• Heavy resistance band push-ups: 20 reps

Most 48-year-olds do not maintain this level of specificity. Brady's approach differs from that of typical gym-goers who use multi-purpose machines. Apart from a planned workout, Brady also follows a simple diet that helps him stay fit at 48.

Tom Brady’s diet at 48

Fans may think Brady follows a very strict diet. However, according to the star, his diet is not strict.

During his interview with CNBC's Alex Sherman about his partnership with Ferrero for the 2026 FIFA World Cup, Brady opened up about his current diet. He said,

“I think it’s moderation in all things. People have gone pretty overboard with kind of the rigidity of my lifestyle or diet. I have kids, and you know, Halloweens and birthday parties, and we're like a normal family, so I try to make really good, healthy choices as often as possible.

But when you're watching football games, and you're at games, and you're traveling, and you're in airports, I understand the reality of life as well”.

So, it is a balanced lifestyle that helps the retired NFL star Brady stay fit at 48.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil