Having claimed the UFC interim heavyweight title in 2025, Tom Aspinall has been waiting patiently for a title unification fight. He’ll be ready when it happens!
Tom Aspinall is a man in waiting. Having claimed the UFC interim heavyweight title back in November 2023, the 31-year-old Brit has been ready – itching, even – for his long-promised unification bout with Jon Jones.
Aspinall was pretty much born for MMA – his father, Andy, is a Brazilian jiu-jitsu black belt and his lifelong coach. The wait for a chance to prove himself once more has been a frustrating one, bogged down by what Aspinall diplomatically refers to as “UFC politics.”
“It’s not ideal,” he admits. “I’ve not been able to go to work for nearly a year. I’ve been healthy all this time – no injuries, ready to fight – but nothing’s moved.”
Aspinall’s tone isn’t bitter. If anything, it’s focused as he takes time out from training to reveal all to Men’s Fitness. “We’re almost there now. It’s been tough, yeah, but I’m looking ahead. This is the year of the undisputed champion.”
Men’s Fitness: Staying fight-ready without a confirmed fight date is a unique challenge – how have you kept yourself physically and mentally on point?
Tom Aspinall: This game tests everything, your body, your mind, your patience. I’m in the gym every day. At least once, usually twice a day. All that really changes when a fight’s confirmed is the intensity – the sessions become longer and harder and the intensity ramps up. But that all helps focus the mind too.
MF: What does typical training day involve?
TA: A morning session is focused on mixed martial arts – striking, grappling, or technical work including sparring, working the pads, bag work, all that stuff. Then, when I go back in the evening, it’s more strength and conditioning; weights, running, swimming – foundation stuff that keeps me lean and ticking over. That’s Monday to Friday. I train once on a Saturday and am off on a Sunday.
MF: What do you relish about training – and what do you least enjoy?
TA: It comes in phases. Some weeks I love lifting weights – especially explosive stuff. But the long endurance sessions – the conditioning stuff that goes over 30 minutes – that’s not my favourite. But I know it’s necessary.
MF: Does your nutritional intake change in the build-up to a fight?
TA: Not especially, but that’s because my nutrition’s consistent to the point of boring! I eat the same things at the same time every day. Wake up, eat, train, eat again, train again, more food, protein shakes, rest. It’s a rhythm. I have had to make one key adjustment. It turns out I was under-eating. But I’ve just upped my calories, and I feel miles better now.
MF: How do you balance your training demands with your need to rest?
TA: Recovery wise I do find that I do need a lot of sleep. I don’t know if it’s because I’m a big guy or what, but if I can sneak in a nap – 20 or 30 minutes a day – I’ll take it. That’s on top of eight hours a night, ideally if the kids allow it! Also massage therapy, saunas, pool work – that all plays a role. I try to stay on top of it. You have to.
MF: You mention the kids, your family seem crucial to your success.
TA: My dad’s been there since day one. I started training with him when I was a kid. I wouldn’t be here without him. I’m a father of three now and if I’m not pulling my weight at home, it doesn’t matter what I’m doing in the Octagon. My kids don’t care if I’ve got a belt or a sponsorship deal – they want their dad around. That’s what keeps me grounded.
MF: UFC is surging into the mainstream with sell-out arenas and global sponsors – how do you see your role in all of this?
TA: MMA wasn’t mainstream when I started. It was niche. Now it’s getting there, but I want to push it all the way. If I can help take it to the next level, especially here in the UK, that’d be massive. Not just for me – for the next generation of fighters.
MF: As well as an ambassador for the sport and you’re also partnering with the Champion brand. What are we to read into that?
TA: We align on values. They’re passionate about MMA and making it more visible to the mainstream. That’s what I want too. It’s a long-term collaboration too that’s about more than branded kit – it’s also about making gear that works for fighters.
MF: In a sport that’s notorious for trash talk and bravado do you ever get told you’re too nice for this game?
TA: Ha! Look, just because you like doing a violent sport doesn’t mean you have to be a bad person. I can be respectful outside the cage. But once that Octagon door shuts, it’s me or them. There’s no niceness in there.
MF: But that calm temperament could help bring on younger talent, would you consider coaching one day?
TA: I’m not sure I’ll have the energy to take someone from zero to elite after I retire – that’s a big commitment. But I’d definitely like to help a few top-level guys, guide them mentally and also help them with stuff beyond that, helping create content – that part of the sport really interests me.
I also see this collaboration as a long-term partnership, not just for my fighting career but for life after it. I want to help the next generation, support future champions, and give them the backing they need. That’s what excites me about this brand – it just fits perfectly.”
• We spoke with Tom at the launch of his long-term partnership with the sportswear brand Champion, which began with the debut of his own apparel line: HEAVYWEIGHT CHAMPION, now available at championstore.com.
