Nearly 40 years young: LeBron James' fitness routine and the one thing he wishes he could have more of
Cryotherapy, hyperbaric chambers, cold plunges: there is no shortage of lengths the basketball superstar will go to in order to stay ahead of the competition. But there’s one thing he wants more than anything and it’s something money can’t buy.
Basketball
It remains one of the marvels of the sporting world that, at 39 years old, LeBron James is still as dominant a force as ever on the basketball court.
From leading Team USA’s all-star cast to victory at the Olympic Games Paris 2024 to spearheading the Los Angeles Lakers in his 22nd season, James has come to typify enduring excellence with the numbers to prove it.
Entering the NBA aged 18 in 2003, James has gone on to become a four-time NBA Champion, four-time NBA MVP, four-time NBA Finals MVP and holds the title of being the league’s all-time top scorer and counting.
On 23 October 2024, he had the unique privilege of being joined on the court by his 18-year-old son Bronny James, a moment that underlined his longevity.
So, what does it take to sustain such a level of quality?
Many have certainly wondered, with reports at one point suggesting the superstar hooper invests upwards of USD 1.5 million per year to stay in peak physical condition.
James recently addressed the sum in Netflix’s documentary series Starting Five, featuring the basketball titan: “I’ve heard this crazy notion about how much money I spend on my body per year. And I kind of just chuckle. That is a number that I will not disclose,” he said to the camera with a smile.
However, there is one thing the basketball star he admits he would love to spend more on but can’t necessarily pay for.
“It’s just the time,” James said.
James’ insistence on time as the key ingredient to his durability becomes clearer when one considers everything he puts his body through just to prepare it for a game.
He and his team use advanced technology, such as hyperbaric and red light chambers as well as cryotherapy to assist the body in repair.
The basketball legend is also not adverse to a hot tub followed by a cold plunge to try and encourage recovery.
But there is also something else, in addition to time, which is a priceless component of James’ regimen: sleep.
"We tried it all in 20 years. But the most important thing is what he gets for free, and that’s sleep,” James’ personal trainer Mike Mancias tells Netflix highlighting its importance.
“Sleep is the best recovery that you can have,” James confirmed.
“It’s basically equivalent to you putting your phone on a charger when you go to bed. Am I able to do it every single night? Of course not. But if you try to get the most sleep that you can get, that is the only way you’re gonna get back to 100 per cent.”
Indeed so critical is sleep to the basketball player’s health and fitness it has a prime place in his match routine.
Outlining a typical matchday for the Lakers at home, James reserves 12:00 pm to 2:00 pm for naps.
Rest more generally plays a significant role in ensuring the LA Lakers frontman can play his best hoops.
Mancias continues: “Off days are vital. You have an off day, which means you can rest so you’re not on the court pounding. And off days, it gives us an opportunity to work on the body.”
Such “work” might include massages, stretching and also the use of compression boots to help blood flow.
LeBron James warming up before a pre-season game against the Golden State Warriors at Chase Center on October 18, 2024
LeBron James typical home matchday routine
LeBron James' routine for a 7:00 pm tip-off at home in LA according to star in 'Starting Five'.
- 6:30 am - wake up
- 8:30 am - arrive at training facility
- 8:45 am - cold plunges, for 10 to 15 minutes at a time
- 9:40 am - hit the court ahead of team team shootaround for a workout
- 10:00 am - team shootaround for an hour
- 12:00 pm - nap until 2:00 pm
- 2:30 pm - head to the arena for a 'floor series' to fire up deep core muscles with Mancias
- 3:15 pm - hit the basketball floor for pre-match routine
- 4:00 pm - receive treatment (massage and/or stretching)
- 6:40 pm - run out onto the floor for a warmup
- 6:59 pm - ritual chalk toss before game begins
LeBron James and Bronny James of the Los Angeles Lakers warm up before a preseason game against the Golden State Warriors
The results of James’ emphasis on rest and recovery for his performance are plain to see.
At Paris 2024, despite being the oldest member of the Team USA roster, James delivered in spades averaging 14.2 points a game, a team-high-tying 8.2 rebounds and team-best 10.2 assists.
He produced the only fourth-ever Olympic triple-double against Nikola Jokic's Serbia (16 points, 12 rebounds, 10 assists) to become the only player ever to reach a triple-double twice at an Olympic Games following at achieving his first at London 2012 (vs Australia).
In the NBA, the three-time Olympic champion’s 2024/2025 season averages - 23.5 points, 8.1 rebounds, 9.4 assists - are currently keeping pace with his career averages - 27.1 points, 7.5 rebounds and 7.4 assists.
And the Lakers too are reaping the rewards of James' work with the franchise now 2-0 in the NBA Cup as they look to defend they won last year.
Can the basketball star keep his performances humming at the top level even past his 40th birthday in December?
James knows perhaps better than anyone that only time will tell.