Key Takeaways
- Shawn Mendes maintains his impressive physique with a consistent 5-day gym routine focusing on both strength training and daily cardio sessions.
- His workout split targets different muscle groups each day, which allows for optimal recovery while staying active throughout the week.
- Flexibility is key to Mendes' fitness approach, adapting his workouts while on tour without sacrificing intensity.
- His nutrition philosophy balances protein-rich meals with moderate carbs and allows for occasional indulgences.
- SOLE's comprehensive treadmill lineup provides the perfect foundation for replicating Mendes' daily cardio routine that keeps him lean and stage-ready year-round.
Shawn Mendes' Fitness Philosophy: Daily Gym Commitment
Sculpting a performance-ready physique requires more than just occasional gym sessions. Shawn Mendes, the Canadian singer-songwriter known for hits like "Stitches" and "In My Blood," has developed a workout routine that keeps him stage-ready year-round.
His dedication to fitness matches his musical commitment, resulting in the lean, athletic build that's become part of his signature look.
Consistency is the cornerstone of 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.
What sets Mendes' routine apart isn't just what he does in the gym, but his comprehensive approach to physical wellness. He views fitness as complementary to his career rather than separate from it, understanding that his physical condition directly impacts his performance capabilities on stage.
This mindset shift from working out for appearance to training for performance has transformed how he approaches each session.
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Shawn Mendes' Weekly Workout Schedule
Mendes follows a traditional 5-day split that allows him to focus intensely on different muscle groups throughout the week. This methodical approach ensures complete muscle development while providing adequate recovery time.
The structured nature of his program demonstrates his commitment to balanced physical development rather than simply chasing aesthetic goals.
5-Day Strength Training Split
Each day in Mendes' workout week has a specific focus, allowing him to train with purpose and intensity. His weekly schedule typically looks like this:
- Monday: Legs and Cardio
- Tuesday: Chest and Cardio
- Wednesday: Back and Cardio
- Thursday: Shoulders and Cardio
- Friday: Arms and Cardio
- Saturday: Active Recovery
- Sunday: Complete Rest
This split allows Mendes to train each major muscle group thoroughly once per week, giving his body ample time to recover between sessions. The strategic organization prevents overlapping muscle fatigue while maintaining daily activity.
Cardio Focus: His Secret to Staying Lean
Perhaps the most distinctive aspect of Mendes' routine is his daily commitment to cardiovascular training.
Unlike many who separate strength and cardio days, he incorporates cardio into every workout session, helping him maintain the lean physique that's become part of his signature look.
This approach allows him to develop muscle definition while staying camera-ready year-round.
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. This sequencing represents an evidence-based approach to body composition management.
Recovery Strategy on Rest Days
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. This active recovery approach helps improve circulation and speeds up the healing process.
Sundays represent his only true rest day, allowing for complete physical and mental recovery before beginning another intense training week.
This strategic placement of a full rest day immediately before his challenging leg day ensures he approaches his most demanding workout with maximum energy.
Inside Shawn's Gym Routine
Mendes combines traditional strength training with functional movements to build a physique that's aesthetically pleasing and performance-ready.
Upper Body Workout Breakdown
On his chest day, Mendes focuses on building both strength and definition with a routine that challenges muscles from multiple angles. A typical chest workout includes:
- Barbell Bench Press: 3 sets of 8–12 reps
- Incline Dumbbell Press: 3 sets of 8–12 reps
- Dumbbell Pullovers: 3 sets of 8 reps
- Hammer Strength Decline Press: 2 sets of 15–20 reps
- Cable Chest Flyes: 2 sets of 15–20 reps
- Dips: 3 sets of 20 reps
For back development, Mendes incorporates a mix of pulling movements that build width and thickness while strengthening the posterior chain.
His back routine typically starts with deadlifts to engage the entire posterior chain before moving to more targeted lat and upper back exercises.
Lower Body Training Approach
Despite the temptation many male celebrities face to underprioritize leg training, Mendes gives his lower body serious attention. His leg day begins with compound movements like squats and leg presses that build overall strength and stimulate anabolic hormone release. These foundation exercises are followed by more targeted movements for quadriceps, hamstrings, and calves.
Core-Strengthening Exercises
Core training forms an integral part of Mendes' fitness regimen, contributing to both his aesthetic goals and functional performance needs.
Rather than treating abs as an afterthought, he incorporates targeted core work into multiple weekly sessions, recognizing the role a strong midsection plays in overall strength and injury prevention.
His approach extends beyond simple crunches to include exercises that challenge rotational strength and stability. Movements like hanging leg raises, medicine ball rotational throws, and plank variations develop the entire core region.
Interval Training Method
A distinctive aspect of Mendes' cardio approach is his preference for high-intensity interval training over steady-state options.
This method allows him to maximize fat burning and cardiovascular benefits while minimizing time commitment—a crucial consideration given his packed schedule.
A typical interval session might include 30 seconds of all-out effort followed by 60–90 seconds of active recovery, repeated for 15–20 minutes total.
Shawn Mendes' Nutrition Plan
Mendes takes a balanced approach to nutrition, focusing on quality protein sources, strategic carbohydrate timing, and adequate hydration rather than extreme restriction.
His Flexible Approach to Carbs
Unlike many celebrities who follow strict low-carb diets, Mendes takes a more balanced approach to carbohydrate consumption. He focuses on timing his carb intake strategically around workouts and performances when his body can utilize them most efficiently.
This performance-based nutrition strategy allows him to maintain energy levels without sacrificing his lean physique.
Whole food sources dominate his carbohydrate choices, with an emphasis on complex carbs that provide sustained energy rather than quick spikes. Brown rice, sweet potatoes, quinoa, and oats appear regularly in his meal plan, particularly in his pre-workout and post-workout meals.
Hydration Strategy: Gallon-a-Day Rule
Hydration forms a cornerstone of Mendes' fitness and vocal health strategy, with the singer aiming for a gallon of water daily.
This substantial intake supports everything from muscle recovery to skin health, while being particularly crucial for maintaining the vocal cord hydration essential to his performance quality.
Train Like Shawn Mendes with SOLE's Cardio and Strength System
SOLE’s multiple treadmill options for daily cardio, adjustable dumbbells for strength work, and versatile training accessories—provide everything needed to train like Shawn Mendes.
SOLE treadmills provide the foundation for Mendes’ signature cardio routine that keeps him lean year-round. Every SOLE treadmill features the Cushion Flex Whisper Deck technology that reduces impact by 40%, which is essential for the daily cardio that Mendes never skips without destroying your joints.
The F63 Treadmill is an accessible entry point with a powerful 3.0 HP motor that handles both steady-state cardio and moderate interval training. Perfect for building the daily cardio habit that defines Mendes' approach, it delivers commercial-grade construction at a home-friendly price point.
The F65 Treadmill adds Bluetooth connectivity and expanded workout programs while maintaining the reliability needed for consistent daily training. The F80 Treadmill improves your experience with a 10.1" touchscreen, 3.25 HP motor, and 20" x 60" running surface that accommodates the HIIT intervals Mendes uses to maximize fat burning. Program your 30-second sprint intervals followed by 60–90 second recovery periods directly through the intuitive interface.
For serious home athletes replicating Mendes' intensive training schedule, the F85 and F89 Treadmills come with 3.5 HP and 4.0 HP motors respectively, along with advanced cushioning systems and larger running surfaces.
These commercial-grade machines handle everything from recovery walks on active rest days to challenging sprint intervals that torch calories while preserving muscle.
The non-folding ST90 and TT8 Treadmills deliver gym-quality construction with reinforced frames and powerful motors that support the most demanding daily training schedules—perfect for those who train like professionals.
Complement your cardio foundation with the SW180 Adjustable Dumbbells for Mendes' strength training split. With 16 weight options from 5–80 pounds, you can perform incline dumbbell presses, pullovers, and all the dumbbell work in his upper body routine.
The quick-adjust dial system ensures efficient transitions between exercises, keeping your workouts within the 40–45 minute strength window Mendes maintains.
The SW116 Weight Bench provides rock-solid support for bench pressing, incline work, and core exercises. The 9 adjustable positions allow you to replicate Mendes' complete chest routine—from flat bench press to incline presses that build upper chest definition.
The SOLE Equipment Mat creates a stable training surface for floor-based core work, while the SR550 Rowing Machine is an alternative option that builds full-body conditioning like Mendes' active recovery activities.
The SOLE+ App ties everything together with structured programs that combine strength training splits with daily cardio. Track your progress across both training modalities and ensure systematic advancement toward your physique goals.
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Frequently Asked Questions (FAQs)
How many days per week does Shawn Mendes work out?
Shawn Mendes follows a consistent 5-day strength training split, hitting the gym Monday through Friday to target different muscle groups each day. This structured approach allows him to train with high intensity while still providing adequate recovery for each muscle group. Additionally, he incorporates some form of light activity even on his "rest" days, particularly Saturdays when he engages in active recovery through hiking, swimming, or casual sports.
What type of cardio does Shawn Mendes prefer?
Mendes incorporates cardio into every workout day, typically performing 20–30 minutes of cardiovascular training after completing his strength work. He favors high-intensity interval training (HIIT) for its efficiency and effectiveness, though he'll occasionally do steady-state cardio when recovering from particularly intense strength sessions or when preparing for high-endurance performances.
Does Shawn Mendes follow a strict diet?
Rather than following an extremely rigid diet plan, Mendes takes a flexible approach focused on quality protein sources, balanced carbohydrates, and adequate hydration. He prioritizes whole foods and meal timing around his workouts and performances, but doesn't eliminate occasional indulgences—especially during touring periods when his caloric needs increase significantly.
How long are Shawn Mendes' typical workout sessions?
Mendes typically spends 60–75 minutes in the gym for each session, with approximately 40–45 minutes dedicated to strength training followed by 20–30 minutes of cardio. This allows him to maintain his physique despite a demanding career schedule, demonstrating that effective workouts don't necessarily require multiple hours in the gym.
How can SOLE equipment help me train like Shawn Mendes with daily cardio and strength work?
SOLE equipment provides the complete solution for replicating Mendes' balanced approach to fitness. For his signature daily cardio routine, SOLE's comprehensive treadmill lineup offers options for every training style and intensity level. The SW180 Adjustable Dumbbells support his strength training split with 16 weight options from 5–80 pounds, perfect for incline presses, pullovers, and all the dumbbell work in his routine. The SW116 Weight Bench provides rock-solid support for bench pressing and core work.
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