Alex Hassell Diet and Workout: How the Rivals Star Built His Body at 45 Without Silly Diets
Quick Answer
Alex Hassell, 45, built his Rivals physique with a trainer, two months of pre-shoot riding prep, sustainable strength work and zero crash dieting. This approach is more realistic and healthier for UK adults over 35 than extreme actor cuts. The practical blueprint: a moderate calorie deficit, 1.6-2.2 g protein per kg bodyweight daily, 3-4 resistance sessions a week, a sport you enjoy, and alcohol within NHS limits.
In May 2026, Mens Health UK published a feature that cut through the usual noise of celebrity fitness. Senior writer Ryan Dabbs detailed how actor Alex Hassell, at 45, achieved the lean, athletic physique required to play Rupert Campbell-Black in the Disney+ adaptation of Jilly Cooper’s Rivals. Hassell’s key message was refreshingly direct: “I do not do any silly diets – I think it is dangerous to set those standards for young men.” This article unpacks what he actually did, the evidence behind his methods, and how a normal UK man or woman between 35 and 55 can apply these principles.
The goal is a healthier, more sustainable look, not a six-week crash course that wrecks sleep, hormones or joints. We will cover his training, the horse-riding advantage, a sensible nutrition plan, and a realistic workout template.
What Alex Hassell actually said about his Rivals physique
The quote that sparked the current UK search interest came from Hassell himself during press for Rivals Season 2. Speaking to Radio Times, and later recirculated by Mens Health UK on 21 May 2026, he stated: “Rupert is supposed to look statuesque and heroic, so I do my best with a trainer. I do not do any silly diets – I think it is dangerous to set those standards for young men.” He explicitly framed this as a duty-of-care issue, conscious of the example set for younger viewers.
Hassell is a RADA-trained actor with serious classical theatre credentials, including a long association with the Royal Shakespeare Company. His screen credits range from The Boys (Translucent) to Cowboy Bebop (Vicious). In an industry where extreme transformations are often celebrated, his public stance against restrictive dieting is notable. He positions his approach not as a soft option, but as a responsible and professional one.
The actual training – what trainer-led work looked like
The published accounts do not spell out every set and repetition, but the outcome on screen and the described philosophy tell a clear story. Hassell worked with a trainer to build a lean, athletic look suited to an Olympic showjumper, not the extreme muscle mass of a bodybuilder or the dehydrated, vascular cut of a superhero peak week. For a 45-year-old man, this points towards a consistent programme of resistance training.
The likely structure involved three to four sessions per week, using either full-body workouts or an upper/lower split. The focus would be on compound movements: squats or trap-bar deadlifts, hip hinges, presses, rows, and loaded carries. Progressive overload – gradually increasing the weight or reps tracked in a notebook or app – is the fundamental lever for building lean mass. This methodical, trainer-guided work builds functional strength while minimising injury risk, a sensible priority for anyone over 35.
The horse-riding angle – the workout most people miss
An important part of Hassell’s preparation was not in the gym. Rupert Campbell-Black is an Olympic gold-medal showjumper, yet Hassell had ridden just once before being cast. He dedicated approximately two months to intensive riding and polo training before filming began. Co-star Brendan Patricks confirmed this timeline on his blog, describing the early starts and muscle soreness. Hassell told Horse and Hound he loved the process and performed many of his own riding scenes, stopping short of full gallop for safety.
This horse work was not just skill acquisition; it was potent conditioning. Riding demands constant balance, coordination, and isometric strength from the core, glutes, and inner thighs. It improves posture and lower-body endurance. This highlights a powerful principle: adding a sport or demanding physical activity to your routine dramatically boosts adherence and daily calorie burn (NEAT). For UK adults, this could be riding, swimming, racket sports, cycling, or climbing.
Why the no-silly-diets approach is more realistic for UK men over 35
Hassell’s rejection of extreme dieting is not just a moral stance; it is physiologically sound, especially for the over-35s. Crash diets, typically defined as very low-calorie and low-carb regimens, can disrupt hormones within weeks. They often lead to a significant drop in testosterone, reduced libido, poor sleep, and low mood. For sustainable fat loss, sports dietitians recommend a moderate daily calorie deficit of 300-500 kcal, aiming to lose no more than 0.5-0.75 kg per week.
A two-month timeline for visible change – improved posture, reduced skinfold measurements, increased strength – is realistic. The common “six-week transformation” often relies on dehydration and carbohydrate depletion for a short-lived visual effect. Trainer-led, technique-focused work helps avoid common UK gym injuries like rotator cuff impingement, lumbar disc issues, and patellofemoral (knee) pain. This approach also aligns with the growing UK concern over male body image, where the Royal College of Psychiatrists has noted a rise in muscle dysmorphia among younger men, partly fuelled by unrealistic online physiques.
Why crash diets backfire over 35
- Drop in testosterone, libido and mood within weeks
- Sleep disruption that further raises hunger hormones
- Loss of lean muscle along with fat – worsens body composition
- Rebound weight regain typical within 6 months
- Joint and tendon stress from poor recovery
- Mental-health risk – feeds disordered eating patterns
The Hassell-style nutrition blueprint a UK adult can actually follow
This nutrition plan is grounded in NHS and British Dietetic Association guidance. The single biggest lever is protein intake: aim for 1.6 to 2.2 grams per kilogram of body weight daily. For an 85 kg man, this is 135-185 g spread across three to four meals. Energy intake should be in a moderate deficit, not an aggressive cut. There is no need to eliminate carbohydrates; they are essential for fueling training sessions and recovery.
The most significant hidden barrier for many UK men over 35 is alcohol. It provides empty calories, impairs muscle protein synthesis for over a day, disrupts deep sleep, and raises cortisol. The NHS recommends no more than 14 units per week, spread over three or more days. Prioritising 7-9 hours of sleep is critical, as poor sleep increases hunger hormones and reduces training drive. Build meals around practical anchor foods: Greek yoghurt, eggs, chicken, salmon, mackerel, tinned tuna, lentils, beans, oats, frozen berries, full-fat milk, lean mince, sweet potato, and broccoli.
DAILY TARGETS – UK ADULT 75-90 KG (RECOMP)
| Target | Range |
|---|---|
| Protein (g per kg) | 1.6-2.2 |
| Energy deficit (kcal/day) | 300-500 |
| Fat loss per week | 0.5-0.75 kg |
| Alcohol (NHS max) | 14 units/wk |
| Sleep | 7-9 hrs |
| Daily steps | 8,000-10,000 |
The training template – 3-4 sessions a week that mirror the Hassell approach
Here is a concrete, UK-friendly template based on the principles above. Option A is three full-body strength sessions per week (e.g., Monday, Wednesday, Friday), focusing on one main lower-body compound (squat or deadlift), one push (bench press or overhead press), one pull (bent-over row or pull-up), and one carry. Add one sport-based conditioning session at the weekend (riding, swimming, tennis). Option B is a four-day upper/lower split (Monday, Tuesday, Thursday, Friday) with the same weekend sport session. Option C is for those preferring more sport: two full-body strength sessions plus two to three sport sessions.
- Use a repetition range of 6-12 for the main lifts.
- Track your loads in a notebook or app, aiming to increase weights by 2.5-5 kg for upper-body lifts and 5-10 kg for lower-body lifts every four to six weeks.
- Incorporate 10 minutes of daily mobility work targeting hip flexors, thoracic spine, and shoulders, especially if you have a desk job.
- Aim for 8,000 to 10,000 steps daily.
- With consistency, realistic visible changes in posture, strength, and body composition will be noticeable within 8 to 12 weeks.
Frequently Asked Questions
How did Alex Hassell actually train for Rivals?
He used trainer-led resistance training focused on a lean, athletic look, combined with roughly two months of pre-filming horse-riding and polo training that served as conditioning. He has not published a specific set/rep programme. The visible result aligns with progressive compound lifts 3-4 times weekly, plus daily walking and sport, all while avoiding crash diets.
What does “silly diets” mean in this context?
Hassell used the term to describe very low-calorie, low-carb “cutting” protocols some actors use. These often involve severe calorie restriction (1,200-1,500 kcal/day), complete carb elimination, and sometimes diuretics to achieve a dehydrated look for a shoot. He rejected them on duty-of-care grounds.
How long did Alex Hassell train before Rivals filming?
The dedicated pre-filming preparation, primarily for horse-riding and polo, lasted around two months, as confirmed by co-star Brendan Patricks. The foundational strength training would have been an ongoing process, consistent with a sustainable, long-term approach rather than a short-term crash.
Can a normal UK man in his 40s actually look like that?
You can achieve a leaner, more athletic version of your physique with 3-6 months of consistent work. An exact match to an actor with a full-time trainer and job-specific preparation is less likely. A realistic target is a visibly stronger, well-postured physique with body fat in the 12-18% range.
Did Alex Hassell really do all his own riding in Rivals?
He performed most of his own riding scenes. He told Horse and Hound he did not fall off and was nearly galloping, but was held back from full gallop for safety and insurance reasons, which is standard production practice.
What protein intake should a UK adult aim for during a body-recomp phase?
Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. For an 85 kg person, that is 135-185 g per day, split across meals. The British Dietetic Association supports the higher end during active resistance training. Base this on foods like eggs, Greek yoghurt, chicken, fish, and lentils.
How does alcohol affect the kind of transformation Hassell achieved?
Significantly. Beyond empty calories, alcohol inhibits muscle recovery, disrupts sleep architecture, and promotes fat storage. Staying within the NHS guideline of 14 units per week is a minimum; for noticeable body composition change, reducing to 4-6 units or having alcohol-free periods is highly effective.
The verdict
Alex Hassell’s approach at 45 – trainer-led strength, sport-based conditioning, sustainable nutrition, and a public refusal to crash diet – offers a healthier and more realistic model than the extreme transformations often glorified in media. It mirrors the advice you would receive from a UK GP, a strength coach, or a sports dietitian: consistent, progressive resistance training; a moderate calorie deficit with adequate protein; enjoyable physical activity; sufficient sleep; and sensible alcohol limits.
The lever for change is not heroic extremism, but patient consistency. The Rivals physique is achievable with dedication, not deprivation. In a culture that often rewards the opposite, Hassell deserves credit for saying so out loud. For more practical guidance, see our UK protein-per-kg guide, review the creatine evidence review, or explore our explainer on Zoe Ball NEAT exercise approach.
This article is informational only and does not replace personalised advice from your GP, pharmacist, or another qualified healthcare professional.
