If you want to run as fast as Rai Benjamin, it’s about more than just clocking time on the track; it requires a strict routine and a dedicated diet. And this led to his victory at the Paris Olympics! Well, at the 2020 Tokyo Olympics, he narrowly missed gold by just a fraction of a second. But at the Paris Olympics, he was ready for a second chance at glory and he wasn’t going to let it slip away.

In a candid interview on the Men’s Health YouTube channel titled “Olympic Gold Medalist Rai Benjamin Breaks Down His Winning Workout | Train Like | Men’s Health,” he shared what was the driving force behind his victory.

Rai Benjamin put in the work—both on and off the track—to get ready for his moment of victory. And all that effort paid off! And with this, he won his first gold medal with a time of 46.46 seconds. But he didn’t stop there; he also anchored the 4×400 relay team to another gold. What’s inspiring is how he sees this success as a collective effort.

In a recent video, Benjamin said, “The difference between competing at the Olympics and competing at any other meet is you are representing not only yourself but also your country and family, and it’s a sense of patriotism—a sense of importance—and it feels really good when you get the job done and you feel like you made everyone proud and made yourself proud .”

Now, with that kind of determination and mindset, Rai Benjamin has his sights set on the LA 2028 Olympics. At just 27 years old, he’s focused not only on keeping his elite performance but also on honoring the hard work and pride that fuel his journey. With this in a similar video, he shares his training regimen for his future.

Rai Benjamin’s rigorous training regimen

Rai Benjamin’s training routine is as intense as you’d expect from an Olympic gold medalist—structured, relentless, and built for champions. His day starts early, rising at 7:30 a.m. with a simple breakfast before heading out to practice. Training sessions are no small endeavor, running five to six days a week, often lasting from 10 a.m. to 3 p.m. It’s a grind that doesn’t just test physical limits but mental endurance too.

Benjamin’s Olympic regimen is loaded with exercises designed to maximize power and precision. Hang cleans and power cleans are staples, essential for building explosive strength, while loaded step-ups and cable core rotations forge core stability—crucial for hurdling at top speed. Specific upper body drills like I’s, Y’s, and T’s ensure every muscle group is activated, creating that balanced, powerful physique that is Benjamin’s trademark.

Each exercise is executed with precision: three sets of five reps for hang cleans and power cleans to develop raw strength; three sets of ten reps per leg for step-ups to boost power endurance; core rotations with three sets of ten reps each side to create that rotational explosiveness; and six reps in each shoulder movement position for stability. It’s all meticulously planned, nothing left to chance.

For Benjamin, preparation is sacred. He dedicates 30 to 45 minutes every morning to warm-up exercises, getting every muscle and joint ready before diving into track work. After hammering out a rigorous track session, Benjamin shifts his focus to weight training from 1 p.m. to 3 p.m., pushing his muscles to their limits, fortifying himself for the battles on the track.

His diet? Just as disciplined. Each meal is curated with a champion’s precision—vegetables paired with either salmon or chicken, supported by carbs like rice or potatoes to fuel his long days. Still, Benjamin knows the importance of balance, of keeping the spirit happy along with the body. He allows himself the occasional indulgence—like a juicy smash patty burger or a couple of brown butter cookies from Whole Foods—reminding us that even the most disciplined athletes are human.

It’s this perfect combination—grit, commitment, and a touch of humanity—that paved the way for Rai Benjamin’s golden moments in Paris. He dominated the 400-meter hurdles and led the way in the 4×400-meter relay, etching his name into Olympic history. As he shares his journey, there’s a sense of gratitude—for the support, for the shared hope, and for the possibility of another golden run when the Games return in 2028. His eyes are fixed forward, ready to push the limits once again.