How Lewis Hamilton Stays Sharp at 40: Training and Mindset

Lewis Hamilton, now 40 and entering a new chapter with Ferrari, has revealed the evolved training and mental wellness routine that has been key to his unprecedented longevity in Formula 1. The seven-time world champion has shifted his focus from pure physical conditioning to a holistic approach that integrates mental fortitude, emphasizing practices like breathwork and positive affirmations as much as his daily runs.

Why it matters:

In a sport where physical and mental peak is paramount, Hamilton's ability to adapt and maintain his edge at 40 is remarkable. His approach provides a blueprint for longevity in high-performance environments and highlights the increasing importance of mental health in elite motorsport. As he embarks on a high-stakes move to Ferrari, this resilient mindset could be his most valuable asset in the pursuit of a record eighth title.

The details:

Hamilton's routine is a carefully constructed blend of physical and mental disciplines, which he has refined over his 19-year career.

• Mental Fortitude:

  • Positive Affirmations: Hamilton calls this the "most important thing," a daily practice of setting positive intentions for the day while brushing his teeth or starting his morning.
  • Therapeutic Running: He uses his 6-8 mile morning runs not just for fitness, but as a primary time for thinking and mental processing.
  • Breathwork & Meditation: Added over time to his routine to enhance focus and control, with breathwork being a recent but crucial addition.
  • Ice Baths: A tool for mental discipline, training himself to breathe through the discomfort and overcome the immediate urge to quit.

• Physical Conditioning:

  • Morning Ritual: His day begins with stretching immediately upon waking, followed by a long run and an ice bath.
  • Lean & Agile: He avoids heavy weightlifting to prevent adding bulk, focusing instead on HIIT, Pilates, and yoga to maintain strength and flexibility without compromising weight for the car.

Looking Ahead:

Hamilton's meticulous self-management comes at a pivotal moment. After a 12-year tenure at Mercedes, his move to Ferrari carries immense pressure to deliver a championship. While the 2025 season will be about adaptation, the 2026 regulation reset presents a genuine opportunity. If Ferrari can provide a competitive car, Hamilton's sharpened mental and physical state could prove to be the decisive factor in his quest for history.