Actresses Who Got Ripped For A Role

Getting camera ready for an action role takes structure and discipline that go far beyond basic gym time. Many actresses have taken on intensive programs that combine strength work, mobility, and fight training to build durable physiques that hold up through long shoot days and repeat takes.

These transformations usually involve periodized plans that align with stunt rehearsals and nutrition targets. The goal is consistent performance on set, so the focus is often on power, injury prevention, and recovery, with measurable progress tracked through lifts, conditioning tests, and choreography drills.

Brie Larson

Larson built strength for ‘Captain Marvel’ with progressive overload on compound lifts and daily mobility. Reported benchmarks included weighted pull ups and heavy hip thrusts, paired with sled pushes and tumbler style stunt drills to handle wire work and fight beats.

Her routine mixed two to three strength sessions per week with dedicated stunt rehearsals and conditioning circuits. Nutrition centered on lean protein and slow carbs to support training volume, while recovery included soft tissue work and structured sleep.

Gal Gadot

Gadot trained for ‘Wonder Woman’ with a blend of weightlifting, climbing, and combat practice. Sessions often included deadlifts, squats, and kettlebell work to build total body strength for shield and sword sequences.

She added horseback riding and interval conditioning to prepare for battlefield scenes. A protein focused diet supported training blocks, and mobility sessions maintained shoulder and hip health during extended choreography days.

Linda Hamilton

Hamilton returned to the role of Sarah Connor with months of firearms practice, tactical drills, and weighted conditioning. Her plan emphasized core stability and posterior chain strength to carry gear and execute dynamic movements confidently on set.

Daily work included sprints, loaded carries, and extensive ab training. She paired this with a controlled calorie plan to stay lean while preserving muscle, plus regular physical therapy to keep shoulders and knees resilient.

Alicia Vikander

Vikander reshaped her frame for ‘Tomb Raider’ with strength training that prioritized pull ups, deadlifts, and loaded carries. Sessions targeted functional power for climbing and scrambling scenes.

Her program layered in boxing, gymnastic style core work, and high rep kettlebell flows. Nutrition emphasized frequent meals with balanced macros to sustain long days, and she kept recovery tight with stretching and restorative yoga.

Charlize Theron

Theron prepped for ‘Atomic Blonde’ with hours of fight choreography and pad work that demanded grip strength and shoulder endurance. She drilled judo throws, elbow strikes, and weapon transitions until sequences ran at full speed.

She supplemented combat training with heavy lifts and neck strengthening to tolerate hits and falls. Ice baths and manual therapy kept inflammation down, ensuring she could perform complex fights across multiple setups.

Halle Berry

Berry trained for ‘John Wick: Chapter 3’ with tactical shooting, jiu jitsu, and muay thai, along with dog handling choreography. Conditioning blocks included sled pushes, battle ropes, and sprint intervals to match the pace of the action.

Her nutrition plan delivered high protein intake with timed carbs around training windows. She logged regular mobility sessions to protect hips and wrists, which take a beating in throws and weapon disarms.

Scarlett Johansson

Johansson built a nimble but strong frame for ‘Black Widow’ through Olympic lifting variations, gymnastics rings, and stunt tumbling. Her sessions balanced power cleans and front squats with agility drills and reaction training.

Fight rehearsals covered joint locks, low sweeps, and rope work, so ankle and hip durability were a priority. She cycled deload weeks to maintain performance during long production schedules.

Zoe Saldaña

Saldana trained for ‘Guardians of the Galaxy’ with circuits that paired pull movements, loaded step ups, and rotational core drills. The program supported wire work and extended action takes in full costume.

She added weapon handling practice and tempo runs to raise on set stamina. A steady meal plan kept energy high without spikes, and she tracked hydration closely under heavy makeup and lighting.

Emily Blunt

Blunt prepared for ‘Edge of Tomorrow’ with strength sessions that emphasized deadlifts, sled drags, and core anti rotation work. The goal was to move athletically in a weighty exo suit while maintaining crisp mechanics.

Daily practice included movement prep, sprint work, and repeated stunt sequences. Nutritional support focused on adequate protein and electrolytes, and she used regular massage to keep traps and lower back fresh.

Natalie Portman

Portman increased lean mass for ‘Thor: Love and Thunder’ through a progressive lifting plan centered on bench presses, pull ups, and heavy carries. Coaches tracked volume and rest to encourage muscle growth without overuse.

She maintained a plant forward diet with careful protein planning to meet targets. Mobility and scapular stability work kept shoulders healthy for hammer wielding poses and action setups.

Kate Beckinsale

Beckinsale trained for the ‘Underworld’ series with kickboxing, high intensity circuits, and core stability. Sessions often linked kettlebell swings, box jumps, and strike combos to build speed and power.

She used bodyweight flows and Pilates to protect joints through repeated wire pulls and landings. Her routine included structured warmups and cooldowns to control soreness across night shoots.

Michelle Rodriguez

Rodriguez prepared for ‘Fast and Furious’ entries with boxing, strength circuits, and driving specific neck and core work. Her gym blocks included squats, presses, and rotational training for quick direction changes.

On set, she stacked fight rehearsals with stunt team drills to keep timing sharp. A consistent protein intake and hydration plan supported back to back sequences in heat and tight wardrobe.

Evangeline Lilly

Lilly built strength for ‘Ant Man and the Wasp’ with compound lifts and extensive stunt choreography. She worked on speed in transitions, so plyometrics and agility ladders showed up frequently.

Her nutrition approach focused on steady energy and recovery. Shoulder prehab and ankle mobility were baked into every session to reduce risk during aerial and grapple movements.

Florence Pugh

Pugh trained for ‘Black Widow’ with grappling basics, clinch work, and heavy bag rounds. Strength sessions covered rows, split squats, and carries to create balance across the upper and lower body.

She maintained performance with consistent sleep, soft tissue work, and controlled training loads. Coordination with the stunt unit kept her fight rhythms aligned with camera blocking and safety.

Priyanka Chopra Jonas

Chopra prepared for ‘Mary Kom’ by learning boxing fundamentals, roadwork, and pad drills that built endurance and shoulder strength. Coaches emphasized footwork patterns to mirror a competitive stance and ring movement.

Her week included strength training for hips and core to stabilize punches. A training table plan kept calories adequate for double sessions, and cooldowns focused on rotator cuff care.

Jessica Biel

Biel added muscle for ‘Blade: Trinity’ through weight training that featured Romanian deadlifts, chin ups, and presses. Circuits with medicine ball throws and sprints improved power output for fight scenes.

Archery practice demanded postural strength and shoulder balance, so she used corrective exercises and band work. A steady macro split supported lean mass while keeping body fat in check for a defined look under bright lighting.

Rebecca Ferguson

Ferguson trained for ‘Mission Impossible’ installments with sprint intervals, climbing practice, and pistol handling. Strength blocks targeted legs and core for vaults and motorcycle work.

She rehearsed complex fight beats to maintain continuity across multiple angles. Recovery strategies included hydration tracking and regular physiotherapy to manage the demands of travel and stunt repetition.

Anne Hathaway

Hathaway prepared for ‘The Dark Knight Rises’ with bodyweight circuits, agility work, and flexibility training for whip choreography. Strength sessions emphasized glute and core activation to support low stances and quick footwork.

She maintained energy with balanced meals and consistent hydration. Mobility flows kept hips open, and she used frequent rehearsal to nail timing with stunt doubles and camera cues.

Karen Gillan

Gillan built capacity for ‘Guardians of the Galaxy’ with weight training, kettlebell complexes, and long stunt rehearsals in restrictive wardrobe. Grip strength and shoulder endurance were central to her plan.

Conditioning work combined rower sprints and bodyweight intervals to match scene pacing. She followed a structured sleep schedule and used recovery tools like foam rolling to control fatigue across shoot blocks.

Daisy Ridley

Ridley trained for ‘Star Wars’ with staff work, fight choreography, and interval conditioning. Strength sessions focused on posterior chain lifts and anti rotation core drills for stable swings and landings.

She layered in mobility and balance exercises to stay smooth during wire work. A consistent nutrition plan supported long days on location, and regular breath practice helped manage exertion during extended takes.

Share the actresses you think put in the most demanding training in the comments and tell us which roles you want covered next.