Ed Sheeran has made a startling physical transformation.
For years, the global superstar, 34, happily leaned into his everyman image: acoustic guitar, hoodie, takeaway pizza, a pint or two after the show.
But as he unveils a strikingly leaner, stronger physique on the cover of Men’s Health UK, Sheeran is candid about how dramatically his relationship with fitness has changed.
Fronting the magazine’s Jan/Feb issue, on sale from 23 December, Sheeran opens up about cutting back on unhealthy habits, the reality check of fatherhood, and finding inspiration in an unexpected place: fellow musician and former Men’s Health cover star Stormzy.
‘[Fitness] just sort of became something that really added to my life,’ he says.
‘I think, underneath it all, I am a pizza-eating, beer-guzzling smoker, but that’s just not my reality as a parent in my thirties. I think that you have to make good decisions.’
He admits he’d never run more than a kilometre before attempting his first 10K during Covid, slowly realising how movement affected not just his body, but his mindset.
‘Stuff like that, building up to that, it just makes you feel better,’ he explains. ‘I’m not saying I’m done with enjoying myself. I still drink. I love red wine, I love a nice meal – but it’s not every day.’
Fatherhood, however, was the real catalyst. Becoming a dad forced Sheeran to confront how his lifestyle choices affected not only himself, but his ability to show up for his children.
‘I remember Lyra was two weeks old and I had my best mate round and we had a bottle of wine,’ he recalls.
‘I went to bed, then Lyra woke up 20 minutes after I’d fallen asleep. I woke up and I was like, “F***, I probably shouldn’t drink if I’m going to feel this dreadful.”‘
The moment hit hard. Sheeran wanted to be present and physically capable during those sleepless early months.
‘I want to be able to do the night stuff,’ he says.
‘It all came in at the same time of wanting to be a responsible dad, wanting to feel and look good. I didn’t want to pick my kid up and have my back f***ed. And then also that feeds into professional life… I wanted to feel superhuman on stage.’
Looking back on his twenties, Sheeran doesn’t sugar-coat the toll his old habits took.
‘I would say I lived a pretty unhealthy life from 20 to 30,’ he admits. ‘Even though I was doing professionally well, I wouldn’t say that reflected well into my personal life. Wellness is a direct mirror to mental health and the way you feel. I always felt like s*** within myself; I’d wake up and look in the mirror and just feel gross.’
One turning point came in 2021, when Sheeran played alongside Stormzy and witnessed first-hand the discipline behind his friend’s onstage energy.
‘I look at someone like Stormzy and the training that he goes through to go on tour and that was definitely a catalyst,’ Sheeran says. ‘He was doing a hundred press-ups before he went on stage and I was staring at him like, “What the f*** is this about?”‘
These days, Sheeran favours routines that feel accessible rather than extreme. Reformer pilates has become a staple, something he believes aligns with his desire to stay relatable to fans who may also be juggling work, family, and exhaustion.
‘I do think it’s relatable for parents to suddenly want to be a bit more healthy and follow a bit more of a routine,’ he says. ‘Reformer is a really gentle introduction to fitness. I’m not saying we all need to run marathons… It’s all about moderation.’
Despite the visible transformation, Sheeran insists he hasn’t lost touch with the people who made his career possible. Staying close to his fan base remains non-negotiable.
‘I’ve always been grateful that people are even interested in my music,’ he says. ‘If I was playing pubs and three people turned up, I’d still want to speak to them afterwards. A lot of my songs have framed so many of my fans’ life moments, so we always have this bond.’
Ultimately, Sheeran’s fitness journey isn’t about perfection but about longevity as an artist, a performer, and a father.
The full interview is in the next issue of Men’s Health UK on sale December 23, or now on the Men’s Health website.
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