49ers' Colton McKivitz on offseason transformation, embracing San Francisco

San Francisco 49ers right tackle Colton McKivitz has big expectations for 2025, boldly predicting a Pro Bowl season. His confidence may not be as misplaced as some of his critics suggest. McKivitz improved significantly last year, earning a career-high 72.2 offensive grade from Pro Football Focus while allowing 36 pressures during the regular season—11 fewer than in 2023.

Still, the 49ers lineman knows progress doesn't come automatically. This offseason, McKivitz dedicated himself to transforming his body and mindset, adding eight pounds of muscle and shedding some body fat to become a more effective blocker.

Hill training in the heart of San Francisco

McKivitz spent much of the offseason running some of San Francisco's steepest streets, including Vallejo Street and Kearny Street—routes well-known for testing even experienced runners.

"It was cool to see some locals run it with me, too," McKivitz said. "That was different. But you get to embrace the city, and that's something that I kind of took on this year. It obviously helped. I did a lot of bodyweight stuff, bodyweight movements, put on eight pounds of muscle, lean down, lost a percentage in body fat.

"I did what I needed to do this offseason to prepare for this year. I think I'm seeing some of that work come to fruition right now, and then, obviously, building off that."

He wasn't alone during his training sessions. Local runners—including marathon athletes—sometimes joined him, sprinting past while McKivitz powered through his reps, dodging cyclists and even autonomous Waymo vehicles along the way.

"It's just cool to kind of embrace the city that this team is [in]," McKivitz added. "Not a lot of guys do it, but it's just a cool place to work. And I think I was up there four to five times a week, driving up there, and just being in the city, and seeing it, and kind of embracing what San Francisco and the 49ers really [are]."

A mental and physical transformation

McKivitz has seen his hard work in the heart of San Francisco pay off now that training camp is well underway.

"Definitely not as winded," McKivitz said. "I feel a lot better in shape. I've seen my body change. I've seen some growth. Obviously, physically and mentally—that was a big part of it. You're on those streets, and you look up it, and you want to quit right away, or you don't even want to start it. And then, you got to run it again, and run it backwards, and do broad jumps up and down it.

"A lot of it was mental, and just seeing how far you're going to push yourself because running Vallejo and Kearny, nothing's going to be as hard, physically, on the football field as that, running up those hills on concrete and just doing that. So, I feel like I'm in the best shape I've ever been—and mentally. The streets work."

Ready for new competition

McKivitz and the 49ers are set for a joint practice with the Denver Broncos on Thursday. After weeks of facing teammates, the offensive lineman is eager to test his improved skill set against another opponent.

What does he hope to see out of himself to gauge how much he has improved this offseason?

"For me, body position, and then, my hands and pass [protection]," McKivitz said. "I think that's the one thing that I think I had a pretty solid year in that last year. I want to get my pressures down."

He continues to study future Hall of Fame teammate Trent Williams, observing how he attacks the competition and aiming to emulate the 11-time Pro Bowler. McKivitz acknowledged that Williams is a "genetically gifted freak," but he also excels in "the little things."

"The little things he does in pass [protection]—his hands, his feet, and his body position," McKivitz explained. "I did some boxing over the offseason, kind of trying to do what he does. And so, trying to use that, and anything I can to add to my toolbox, and then now, to go use it.

"Broncos are in town, so I'll get to use it against a couple of other guys. It's worked against a couple of guys here, and I just want to see that continue."

With a leaner, stronger frame and a mindset sharpened on the steep streets of San Francisco, McKivitz looks poised to elevate his game.