Key Takeaways
- Benson Boone combines his athletic background with music performance, utilizing a disciplined 5-day workout split to maintain his energetic stage presence.
- His training regimen emphasizes functional movements that directly translate to stage performance, including explosive exercises for his signature jumps and stunts.
- Boone's nutrition strategy focuses on clean eating with strategic carbohydrate timing around performances and workouts.
- Recovery plays a crucial role in his fitness routine, with dedicated protocols to balance the demands of touring and physical training.
- SOLE treadmills with Cushion Flex technology provides the perfect foundation for replicating Boone's cardio-intensive training that builds the stamina needed for 90-minute high-energy performances.
Benson Boone's Explosive Rise: Singer with Athlete's Discipline
Benson Boone is a former competitive athlete whose physical capabilities have become a signature part of his electrifying performances. The "Ghost Town" singer brings an undeniable athleticism to the stage that few in the music industry can match, combining vocal talent with gymnastic-inspired moves that leave audiences stunned.
Before topping charts worldwide, Boone was a champion diver and gymnast with the physical discipline that would later define his approach to music performance. This athletic foundation didn't disappear when he picked up a microphone; it transformed into the cornerstone of his entertainment style.
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What Benson Boone's Weekly Workout Looks Like
Consistency drives Boone's fitness results, with a structured weekly routine that adapts to his touring and recording commitments while prioritizing cardiovascular endurance.
His 5-Day Training Split
When not touring, Benson follows a five-day training split that emphasizes different body regions while ensuring adequate recovery. This approach prevents overtraining while still allowing for comprehensive development.
The split typically looks like: Monday (upper body push), Tuesday (lower body and core), Wednesday (active recovery and mobility), Thursday (upper body pull), and Friday (explosive full-body movements). Weekends are reserved for performances or active recovery through outdoor activities like hiking or swimming.
Maintaining Fitness on Tour
The road presents unique challenges for maintaining physical consistency, but Boone has developed strategies that work within these limitations.
Hotel gyms become his training grounds, with resistance bands, TRX straps, and bodyweight exercises forming the backbone of his on-tour regimen. This adaptability ensures he never misses workouts despite changing environments daily.
Boone's team often arranges for gym access at each tour stop, prioritizing facilities that can accommodate his specific workout needs.
When professional equipment isn't available, the singer pivots to bodyweight circuits that can be performed in hotel rooms, focusing on volume and minimal rest periods to maintain conditioning.
Recovery Methods Between High-Energy Shows
Perhaps more important than the workouts themselves is Boone's dedication to recovery protocols that allow for sustained performance. Cold plunges, contrast therapy, and professional massage feature prominently in his routine, especially after shows.
Sleep quality receives equal priority, with Boone implementing strict sleep hygiene practices while touring.
Blackout curtains, limited screen time before bed, and consistent sleep scheduling help mitigate the disruptive nature of constantly changing time zones and sleeping environments.
Benson's Upper Body Workout for Stage-Ready Strength
The demands of Boone's performances require significant upper body strength and endurance, with training that emphasizes functional strength over aesthetic muscle building alone.
Chest and Shoulder Exercises
Boone's chest and shoulder routine prioritizes endurance and functional strength over maximal weight lifting. Push-up variations feature prominently, including decline, incline, and plyometric versions that build explosive power. These are typically performed in higher rep ranges (15–20) to develop the muscular endurance needed for sustained performance.
For shoulders, he incorporates exercises that enhance overhead stability and rotational strength, which are crucial for maintaining form during acrobatic movements.
Pike push-ups, handstand holds against walls, and cable face pulls help build the shoulder integrity that prevents injuries during his more ambitious stage maneuvers.
Back and Arm Workouts
While aesthetic goals aren't primary, Boone's back and arm development certainly contributes to his confident stage presence.
Pull-up variations form the cornerstone of his back training, with weighted, assisted, and bodyweight versions cycled throughout his program. These compound movements build the upper back strength needed for postural endurance during long performances.
For arms, Boone favors functional movements over isolation exercises, though his routine includes strategic bicep and tricep work to support his overall upper body development.
Dips, close-grip push-ups, and hammer curls appear regularly in his programming, often as supersets or trisets that elevate heart rate while building muscular endurance.
Lower Body Training: The Foundation of His Stage Energy
Boone's legendary stage presence, marked by jumps, slides, and constant movement, stems directly from his lower body strength and power development.
Explosive Leg Exercises That Power His Jumps
The impressive vertical jumps Boone incorporates into performances don't happen by accident; they're the product of dedicated plyometric training.
Box jumps at various heights, depth jumps, and bounding exercises feature prominently in his routine, typically performed early in workout sessions when nervous system fatigue is minimal.
These movements directly translate to his ability to generate the explosive power needed for dramatic stage moments while maintaining body control during landing phases.
Functional Training for Performance Endurance
In addition to explosive power, Boone's routine emphasizes the muscular endurance needed for 90+ minute performances.
Bodyweight squats, walking lunges, and Bulgarian split squats in higher rep ranges (15–20) build the fatigue resistance that allows him to maintain energy throughout shows.
These movements are often combined in circuit formats with minimal rest, mimicking the continuous nature of concert performances.
Cardio Strategy: Building Stamina for High-Energy Performances
HIIT Sessions That Mimic Concert Energy Demands
High-Intensity Interval Training forms the core of Boone's cardio strategy, with workouts designed to replicate concert energy expenditure patterns. Typical sessions include 30–45 seconds of maximum effort followed by 15–30 seconds of active recovery, repeated for 15–30 minutes.
Exercises range from battle ropes and medicine ball slams to box jumps and burpees; these movements engage multiple muscle groups while elevating heart rate dramatically.
This approach effectively trains both anaerobic and aerobic energy systems, preparing his body for the varied demands of live performance.
Endurance Training for 90-Minute Shows
While HIIT builds the capacity for explosive movements, Boone also incorporates longer duration work to develop the aerobic base needed for full concerts.
These sessions typically involve 30–45 minutes of moderate-intensity activities like incline treadmill walking, stair climbing, or rowing. The focus remains on maintaining steady output while practicing breath control, which is a direct carryover to vocal performance during shows.
What makes Boone's approach unique is the integration of performance elements into these endurance sessions. He'll often practice vocal runs or singing passages during steady-state cardio, teaching his body to manage oxygen demands efficiently between both physical movement and vocal projection.
What Benson Boone Eats in a Day
Nutrition plays a crucial role in supporting Boone's training and performance demands, with a focus on whole foods and strategic nutrient timing rather than trendy diet approaches.
Breakfast: Fueling Morning Workouts and Voice Training
His morning meal emphasizes complex carbohydrates, quality protein, and healthy fats to provide sustained energy for morning workouts or vocal training.
Common choices include oatmeal with protein powder, berries, and nut butter; or egg white omelets with vegetables and avocado alongside whole grain toast.
Hydration begins immediately upon waking, with 16-20 ounces of water often mixed with electrolytes to support vocal cord health and overall hydration status.
Pre-Performance Nutrition Strategy
Show days require specialized nutrition timing to optimize performance energy without causing digestive discomfort during physically demanding performances.
Boone typically consumes his last substantial meal 3–4 hours before stage time, focusing on easily digestible carbohydrates and moderate protein while limiting fat and fiber that might slow digestion.
A typical pre-show meal includes white rice or sweet potatoes with lean protein sources like chicken or fish, and minimal vegetables to reduce fiber content. This combination provides readily available energy while minimizing the potential for digestive issues during performance.
Adapting Diet on Tour vs. at Home
The touring lifestyle presents unique nutritional challenges that Boone addresses through careful planning and adaptability. Portable protein sources, rice cakes, and easily transportable fruits become staples during travel days.
Train Like a Performer with SOLE's High-Performance Equipment
SOLE's comprehensive cardio and strength equipment replicates Benson Boone's performance-focused training that builds explosive power and sustained stamina for demanding physical performances.
SOLE's F80 Treadmill provides the foundation for building performance-level cardiovascular endurance. The Cushion Flex Whisper Deck technology reduces impact by 40%, crucial for the high-volume cardio training that enables Boone to maintain energy through 90-minute shows without destroying your joints.
Use the F80 for HIIT intervals that replicate concert energy patterns: 30–45 seconds of maximum effort sprints followed by 15–30 seconds of recovery, repeated for 15–30 minutes.
The precise speed control and 10.1" touchscreen make programming these demanding sessions effortless. For endurance work, set inclines up to 15% to simulate the steady-state training Boone uses to build his aerobic base while practicing breath control.
For even more intense training, the F85 Treadmill delivers a powerful 3.5 HP motor and larger 20" x 60" running surface that handles explosive movements and sprint intervals with professional-grade stability.
The F89 takes performance further with a 4.0 HP motor; the strongest in the SOLE lineup, which is perfect for athletes who demand commercial gym quality at home.
The SOLE Equipment Mat transforms any space into a plyometric training zone for the box jumps, depth jumps, and explosive movements that power Boone's signature stage jumps. The superior cushioning protects joints during high-impact landings while the non-slip surface ensures stability during dynamic movements.
Complement your cardio foundation with the SW180 and SW155 Adjustable Dumbbells for Boone's 5-day strength split. The 16 weight options from 5–80 pounds support everything from high-rep endurance circuits to explosive power movements, with the quick-adjust dial system ensuring seamless transitions between exercises.
The SOLE+ App includes structured HIIT programs, endurance-building workouts, and strength training circuits that mirror the performance-focused training approach of professional entertainers. Track your progress and build the stamina needed for sustained high-energy output.
Check out the SOLE treadmill collection today!
Frequently Asked Questions (FAQs)
How many days per week does Benson Boone work out?
Benson typically trains 5 days per week when not touring, following his structured body-part split with 2 recovery days. During intensive touring periods, he may reduce this to 3–4 structured sessions supplemented with daily mobility work and abbreviated hotel room circuits. This allows him to maintain fitness momentum despite schedule variability while preventing overtraining that could impact performance quality.
Does Benson Boone follow a specific diet plan like keto or paleo?
Boone doesn't adhere to any labeled diet approach, instead focusing on balanced macronutrient intake with an emphasis on whole, minimally processed foods. His nutrition strategy prioritizes performance fueling rather than aesthetic goals, with carbohydrates timed strategically around workouts and performances.
How does Benson balance fitness with his music career demands?
The integration of fitness into Boone's professional identity makes training a non-negotiable priority rather than an optional addition. He schedules workouts with the same commitment as studio sessions or media appearances, often training early mornings before other obligations begin. This helps with consistency despite unpredictable industry demands, with workouts adapted in duration and intensity based on performance schedules.
How can SOLE equipment help me train like Benson Boone for performance stamina?
SOLE equipment provides the perfect foundation for replicating Boone's performance-focused training approach. Our treadmill is ideal for his cardio-intensive routine, featuring the Cushion Flex Whisper Deck that reduces impact by 40%—essential for high-volume training without joint stress. Use it for HIIT intervals that mimic concert energy demands, incline walking for endurance building, and steady-state cardio while practicing breath control.
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