If we ask you, who do you think are the toughest athletes in the world, you’d probably say UFC fighters or football players. But what about jockeys?
Jockeys are often overlooked when it comes to power and performance, but in order to reach the top level of horse racing, you’d need immense strength. After all, they are maneuvering 1,200-pound animals at 40 mph, which is very difficult.
However, physical strength isn’t the only thing required to become a jockey. In fact, jockeys have to sacrifice a lot in order to do what they do, just because they need to be very strong and weigh as little as possible – and that sounds like an impossible task.
Jockeys weigh anywhere from 100-125 pounds, or around 56 kg. This means that they follow a strict diet in order to maintain their weight. However, their eating habits can seriously affect their health, which is why it is important for them to eat the right ingredients so their body can get all the nutrients it requires to ride a horse.
So, the question is, how are jockeys staying healthy with so little food and in such a demanding sport like horse racing? Let’s find out.
Eating Smart, Not Starving
Just because jockeys need to meet strict weight requirements, they usually eat fewer calories. But this doesn’t mean that they are starving. The goal here is to eat as little as possible just so their body will have the fuel (energy) to ride a horse at 40 mph.
But starvation just to lose weight can also decrease their muscle strength, which is quite important for handling such a large animal. So, crash diets and starvation might be great to shed pounds fast, but then the rider will get weak and wobbly.
That’s why modern jockeys lean on lean proteins like chicken, fish, and eggs, just to fuel their muscles without bulking up. They also eat a lot of veggies like spinach or broccoli, packed with nutrients.
When it comes to carbs, they usually avoid them, but in some cases, they eat a small dose of oats or sweet potatoes just to give them enough energy for the saddle.
Their eating schedule is just as important as what they eat. Since jockeys have a low-calorie intake, they usually eat 4-6 times per day in small amounts.
They also have a special regimen before a race, where they don’t eat food that can upset their stomach, and limit their water intake before their weight check. So, jockeys that will appear in the horse races this weekend are already on a special workout routine and diet.
Strength Without Size
You won’t catch jockeys bench-pressing 300 pounds—they can’t afford extra mass. But strength matters when you’re muscling a horse through a turn. Bodyweight exercises like push-ups, squats, and lunges build power in the legs and core without piling on muscle.
Resistance bands or light dumbbells (think 5-10 pounds) let them target quads and glutes—key for that explosive push out of the gate.
Take a guy like Frankie Dettori, still riding strong in his 50s. He’s credited functional fitness—moves that mimic riding—for keeping him fit. It’s not about looking jacked; it’s about staying sturdy enough to handle a 1,200-pound thoroughbred.
Stamina for the Stretch
Races might be short—90 seconds to two minutes—but jockeys often ride multiple times a day, and training’s a marathon. Cardio’s their friend here.
Low-impact options like cycling or swimming keep their heart rates up without stressing joints already battered by the saddle. Some hit the treadmill for interval sprints, mimicking the burst-and-recover pace of a race.
Endurance keeps them from fading late. A jockey who’s gassed can’t urge a horse to the wire—think of that iconic 1973 Belmont where Secretariat’s rider, Ron Turcotte, had the legs to push for that 31-length win.
Flexibility to Stay Loose
Crouching low for hours tightens hips, hamstrings, and backs—jockeys fight that with stretching. Yoga’s a go-to for some, with poses like a downward dog or pigeon opening up the lower body.
Dynamic stretches—leg swings, arm circles—before a ride keep them limber and ready to react. A stiff jockey’s a slow jockey, and in a sport where split seconds decide winners, that’s not an option.
Flexibility’s also a shield against injury. A loose rider’s less likely to pull something when a horse jukes or they take a tumble. It’s quiet work, but it pays off loudly.
Avoiding Injuries
Speaking of tumbles, jockeys fall—a lot. The Jockeys’ Guild says about 1.5 injuries happen per 1,000 rides, from bruises to broken bones. Staying healthy means staying ahead of that risk.
Core exercises (planks, bird-dogs) stabilize the spine for those jolts. Balance drills—standing on one leg or using a wobble board—sharpen reflexes to stay aboard.
Recovery’s huge, too. Ice baths soothe sore muscles after a rough day, and massages knead out knots from that crouched stance. Sleep’s non-negotiable—7-8 hours recharge a body that’s always on edge.
The Jockey Lifestyle in Action
Put it all together, and you’ve got a tightrope act. A jockey might start the day with a protein shake and a 20-minute bike ride, stretch out those hips, then head to the track.
Between races, they’re sipping water, snacking on almonds, and maybe sneaking a quick nap. Post-race, it’s ice, a light dinner—grilled salmon, greens—and early to bed. It’s disciplined, not flashy, but it keeps them in the game.
For jockeys, health isn’t optional, it’s the job. A fit rider wins more, falls less, and lasts longer in a sport that doesn’t forgive weakness.
Next time you watch a race, look past the horse—those little guys up top are working just as hard to stay healthy. What’s the toughest part of their routine, you reckon?