Ahead of Arsenal’s mid-week Champions League tie with Real Madrid, we caught up with Real, Spurs and Wales icon Gareth Bale on life after football, staying fit and swapping boots for golf clubs
As a winner of five Champions League and three La Liga titles with Real Madrid Gareth Bale isn’t just one of the most successful players of his generation, he’s also widely regarded as one of the greatest Welsh players of all time. Having retired from the professional game in 2023 Bale has maintained his match-fit physique thanks to a dedicated post-career training routine and a tee-total approach to alcohol. Now an ambassador for the Heineken 0.0 Big Pour campaign, Bale spoke to Men’s Fitness’ Rob Kemp about life, fitness and a frenetic week of golf and football.
Men’s Fitness: Gareth you’ve been away from the game for a while but your Instagram feed suggests you’re still match-fit
Gareth Bale: Yeah, just over two years now. I’m really enjoying it, to be honest. I’ve finally got more time to focus on myself and look after my body properly, without the constant schedule of games, training, and recovery. I’m in a good routine now—gym a couple of times a week, regular sessions on the Peloton, and of course, playing a lot of golf, which keeps me walking seven miles per round! It’s all about balance and keeping the body moving.
MF: Are you training at home or using a local gym?
GB: I go to a local gym, which is great for getting out of the house and into a different headspace. I’d spoken to other retired players before I finished and they all said the same thing – keep a routine and avoid slipping into bad habits. That advice really stuck with me.
MF: What does your gym routine look like?
GB: Bit of everything, really – weights, mobility work, cardio. I’ve got a dodgy back from my playing days, so I’m always working to keep that in check and prevent anything more serious. I had a bit of a lazy phase just after retiring, which is probably normal, but I soon realised how important it was to stay active—not just for physical health, but mentally too.
MF: We spoke to Teddy Sheringham for Men’s Fitness recently about retirement – he emphasised the need for stretching and recovery work
GB: I try to be as diligent about that as I was as a player but I go in and out of it, to be honest. But every time I stop, I regret it and get back to it. Stretching and recovery are huge – mobility in the hips, back, everything. If you let it slide, your movement changes and you start to feel it everywhere. It’s definitely one of the key things I’ve carried over from my playing career.
MF: What do you miss most about being a professional footballer?
GB: The big moments, the pressure, the adrenaline – that’s what you live for as a footballer. Those nights when everything comes together, and you’re in the spotlight, delivering. I do miss that. But the day-to-day grind, the politics, the battering on the body – I definitely don’t miss that. The pros and cons weighed heavily in the end.
MF: Has golf helped replace that competitive buzz?
GB: Absolutely. I’m really lucky in that sense – golf’s given me a new passion. It scratches that competitive itch. Sink a long putt, and it feels like scoring a goal! It keeps me focused and driven. I’m playing off scratch now (A zero handicap). But just to be clear, that doesn’t mean I’m turning pro! Rory [McIlroy] joked that I’ve got a chance at the senior tour in 15 years, but we’ll see…
MF: From fitness to food – have your eating habits changed much since retirement?
GB: Not massively. I never had a super strict diet when I played, but I always ate well and that’s stayed with me. I’m still active, so I need similar calories and protein. I probably eat a bit less chocolate now – mostly just on weekends. Although this week, with the US Masters on and all the boys round, there’s a bit more chocolate and snacks than usual!
I tried going vegan for while towards the end of my career. I was struggling with inflammation and recovery, so I experimented with different things. The vegan diet helped in that sense, took some of the edge off the aches and pains. It was worth doing, for sure.
MF: You’re part of the Heineken campaign now. Alcohol and football have had a complicated relationship. How have you seen that evolve?
GB: I was lucky to kind of see both eras – the old-school drinking culture and the newer, more professional environment. Over time, things improved, with more emphasis on recovery, nutrition, and professionalism. I never really drank much, to be honest – I always prioritised recovery. What’s great now is the rise in non-alcoholic options, like Heineken 0.0. You can be part of the social scene without feeling like the odd one out.
MF: For many fans it’s odd not seeing you in a Wales shirt these days. How do you think the boys are doing under Craig Bellamy?
GB: They’re doing really well. Craig’s unbeaten so far, and I like the style he’s trying to play. It’s a fresh start for the team now. I’ll always support them—just as a fan these days—but I’ve got a lot of faith in where they’re heading.
MF: Real Madrid vs Arsenal – that first leg was wild. What do you think happens in the second?GB: Probably a miracle in Madrid again! Arsenal aren’t comfortable at 3-0. We’ve been in this situation far too many times, and have come out of it pretty much every time. I don’t know, Rob, we’d rather not be in this position but if there’s a team that’s going to come back from this it’s Real Madrid and if there’s a place where a team can turn this result around it’s at the Bernabéu. I’ve seen it too many times to bet against them. The atmosphere will be electric for sure – it’s going to be a brilliant second leg.
MF: Looking ahead – what’s next for you?
GB: I’m still enjoying the freedom of retirement. It’s only been two years, and I’ve not felt the need to commit to one big project yet. I’m spending time with my kids, exploring different things, and keeping an open mind. If something comes along that really excites me, I’ll look into it—but for now, I’m just enjoying life.
As Heineken 0.0 Ambassador, Gareth Bale was on site for the unveiling of the UK’s 1,000th draught tap of Heineken 0.0, further celebrated by setting a Guinness World Record title for the most amount of pints poured simultaneously online.
