Stephen Graham’s Workout Plan for A Thousand Blows: Proof That Strength Has No Age Limit

March 31, 2025 4 min read

Defying Age: How Stephen Graham Built a Fighter’s Body in His 50s

At 50 years old, Stephen Graham has proven that age is no excuse when it comes to fitness. Known for his intense roles in This Is England, Boardwalk Empire, and The Irishman, Graham has always brought gritty realism and dedication to his performances. But in A Thousand Blows, he faced a unique challenge—not only did he have to transform his body into that of a battle-hardened bare-knuckle boxing boss, but he had to do it at an age where many assume peak physical fitness is behind them.

The truth? It’s never too late to get strong, powerful, and fit. Graham’s dedication to boxing, strength training, and endurance work proves that with the right approach, you can build a fighter’s body at any age.

What Is A Thousand Blows About?

In A Thousand Blows, Stephen Graham plays Henry "Sugar" Goodson, a powerful underground boxing boss in Victorian London’s bare-knuckle fight scene. The show follows two best friends, Hezekiah and Alec, as they get caught up in the brutal world of illegal prize fighting, facing off against Goodson and his fighters.

To convincingly portray a feared and battle-hardened fighter, Graham committed to an intense six-month fitness transformation—a process that proves men in their 50s can still achieve incredible physical strength and endurance with the right training plan.

How Stephen Graham Trained for A Thousand Blows in His 50s

Graham worked with boxing coach Jamal Akay and bodybuilder Rob Thurston to build a strong, functional, and conditioned body—not for show, but for authentic fight performance. His training focused on three core areas:

1. Boxing Training for Speed & Agility

Shadow Boxing (3 Rounds, 2-3 Minutes Each) – Helps build coordination, footwork, and cardio.
Bag Work (3 Rounds, 2 Minutes Each) – Improves power and endurance without excessive joint impact.
Pad Work with a Trainer – Develops striking accuracy while keeping the body engaged.

Adaptation for Over-50s: Boxing is fantastic for people in their 50s, but long sessions can be tough on the joints and recovery. To make it work:

Reduce round times to 1-2 minutes if needed.
Swap heavy bag work for shadow boxing with light resistance bands to avoid joint strain.

2. Strength Training for a Fighter’s Body

Bodyweight Strength Training – Push-ups, planks, and squats formed the foundation of Graham’s program.
Functional Resistance Training – Lighter weights with higher reps focused on endurance rather than just max strength.
Core Work – Medicine ball sit-ups, Russian twists, and hanging leg raises helped build a solid midsection.

Adaptation for Over-50s:

Focus on bodyweight training to reduce injury risk.
Swap out heavy bench presses for incline push-ups or resistance band chest presses.
Use slow and controlled movements to protect joints.

Over-50s Strength Routine (2-3x Per Week):

Incline Push-Ups – 3 sets of 12-15
Bodyweight Squats – 3 sets of 15-20
Resistance Band Rows – 3 sets of 12
Planks – 3 rounds of 30-45 seconds

3. Conditioning & Endurance Without Joint Damage

Interval Training (HIIT) – Short, explosive bursts of work, such as sprinting or fast-paced bodyweight movements.
Steady-State Cardio – Improves endurance without excess impact on the joints.
Mobility & Recovery Work – Essential for longevity and injury prevention.

Adaptation for Over-50s:

Replace high-impact HIIT with low-impact intervals, such as cycling, rowing, or swimming.
Add rucking (walking with a weighted backpack) as an alternative to jogging.

Over-50s Conditioning Routine (2x Per Week):

Brisk Walk (10 mins) or Light Jump Rope (2 mins)
Medicine Ball Slams (3 sets of 10)
Stationary Bike Sprints (30 sec fast, 1 min slow, repeat 5 times)
Cool Down Stretching & Mobility (5 mins)

4. Supplements for Strength & Recovery in Your 50s

While proper training and nutrition are the foundation of fitness, supplements can play a key role in maintaining joint health, muscle recovery, and hormone balance as you age.

Cod Liver Oil or Omega-3s – Helps reduce joint inflammation and improves mobility.
Zinc & Magnesium – Supports testosterone levels, which naturally decline with age, and improves muscle recovery.
Collagen – Strengthens joints, tendons, and ligaments to help prevent injury.
Creatine – A well-researched supplement that helps maintain muscle strength and endurance, even as you age.
Vitamin D & K2 – Supports bone health and overall immune function, especially important for older adults who may have lower natural levels.
Protein Supplements (Whey or Plant-Based) – Helps maintain muscle mass and aids in recovery after workouts.

For best results, supplements should be combined with a well-balanced diet rich in protein, healthy fats, and whole foods.

What Stephen Graham Proves About Fitness Over 50

Stephen Graham’s transformation for A Thousand Blows isn’t just about preparing for a role—it’s a lesson in longevity. His training proves that:

Age is not a barrier to strength, agility, or endurance.
Smart training beats extreme training—focusing on functional movements, mobility, and controlled intensity is key.
Recovery matters—joint care, mobility, and proper nutrition are essential for fitness past 50.

The best part? You don’t need to be an actor to train like one. Whether you’re in your 40s, 50s, or beyond, the principles of boxing, functional strength, and endurance training can keep you feeling powerful and athletic for years to come.

Would you take on Stephen Graham’s Over-50s Fighter Challenge? Do you think increasing the intensity with a weighted vest would give better results?