You’ve probably seen celebrities transform their bodies and wondered, how do they actually do it? From Beyoncé’s intense workout routine to Taylor Swift’s training and Kim Kardashian’s fitness routine in her 40s, celebs are constantly giving us a peek at the work that goes on behind the scenes.
The truth is, while they have access to personal trainers, specialized diets and plenty of professional support, their core strategies are surprisingly achievable. And if you’ve ever looked at a celebrity transformation and thought, okay, I want that kind of glow-up too, you’re definitely not alone.
While everyone’s body and fitness journey is different, these transformations can be a fun source of inspiration — especially when you focus on the habits behind them rather than trying to copy someone else’s exact routine.
After taking a look at what these 7 celebs did to get role-ready, we’ll also break down some tips you can borrow to help you make realistic changes of your own.
Celebrities Who Transformed Their Bodies for Movie Roles
1. Kumail Nanjiani’s Structured Bodybuilding Plan
Kumail Nanjiani’s transformation for Marvel’s Eternals remains one of the most talked-about celebrity fitness journeys. He went from someone who rarely hit the gym to sporting a superhero physique, and it all came down to structured dedication.
He trained for five days a week for a full year. He targeted no more than two or three body parts per session to maximize muscle growth, dedicating one day to biceps and triceps, another to chest and back.
2. Natalie Portman’s Injury Prevention Approach
Natalie Portman’s preparation for Thor: Love and Thunder showcased how to build strength safely and effectively. Her approach emphasized smart, injury-free training with gradual progression to heavy weights.
According to Variety, she trained for 10 months in total, spending two days a week solely on injury prevention work alongside her heavy lifting. This foundation allowed her joints to handle the strain of building a powerful upper body. It’s a reminder that preparation matters as much as the workout itself.
3. Matthew McConaughey’s Extreme Diet Discipline
Matthew McConaughey’s extreme transformation for Dallas Buyers Club demonstrates the incredible discipline actors possess. He lost nearly 50 pounds to play a character living with an advanced illness, adopting an extremely low-calorie diet to achieve the gaunt physique the role required. The actor admitted on The Joe Rogan Experience that he ate nothing but fish, egg whites, tapioca pudding and “as much wine as I wanted to drink.”
Side-note: This medically supervised, role-specific transformation served the character’s needs and shouldn’t be replicated for everyday fitness goals.
4. Alicia Vikander’s Hybrid Training Method
Alicia Vikander transformed into Lara Croft for Tomb Raider by mixing disciplines to build functional, athletic strength that performed on screen. According to Vogue, her routine featured a hybrid of strength training and MMA to build athleticism and learn fight choreography.
She gained 12 pounds of muscle by eating five times a day. This included eating plenty of protein, green vegetables, and slow carbs, while also strength training and mixed martial arts training.
5. Chris Evans’ Explosive Power Training
Chris Evans’ routine for his Avengers: Doomsday role focused on building explosive power and athleticism for superhero performance. As Men’s Health put it, his routine barely features any cardio, keeping the focus entirely on gaining mass and athletic strength.
His workouts centered on heavy compound lifts like squats and deadlifts, supplemented with plyometrics such as box jumps to build explosive power. Evans needed to move like a super-soldier, so his program prioritized performance and movement quality over appearance.
6. Charlize Theron’s High-Intensity Efficiency
Charlize Theron’s high-intensity preparation for Atomic Blonde proves that short, focused sessions deliver real results.
To prepare for intense fight choreography, she focused on 25-minute high-intensity workouts three times a week to build stamina and strength without overtraining. Instead of spending hours lifting weights, she used high-intensity interval training to get in peak condition.
7. Matt Damon’s Age-Defying Strength Routine
Matt Damon’s transformation for The Odyssey highlights how smart, consistent training works at any age. Training in his 50s, he lost 15 pounds of fat while maintaining muscle over five months, his trainer told GQ.
His routine consisted of four strength-training days weekly, focusing on compound exercises that delivered maximum results. By prioritizing strength and allowing ample recovery time, he built a lean, athletic physique efficiently.
The Advantages Celebrities Have When Getting Fit
Celebrities can pull off pretty dramatic transformations in a short amount of time, and well, having a whole team behind you helps. They often work with elite personal trainers who create totally customized workout plans, plus nutritionists who keep track of everything from calories to macros. Some even have private chefs cooking meals specifically around their fitness goals, so there’s way less guesswork when it comes to what they’re eating.
And then there’s the biggest luxury of all: time. When they’re prepping for a role, some actors can build their entire schedule around training, meals and recovery. They also have access to things most of us aren’t exactly booking after work, like cryotherapy, professional massages and medical support to help keep their bodies feeling good and reduce the risk of injury. Basically, they have a full-on team helping them stay on track.
Actionable Fitness Tips You Can Actually Borrow
You definitely don’t need a movie-star budget to take some inspiration from these routines. The same basic strategies celebrities use can work in a regular gym and real-life schedule too, and even adding a few simple habits to your routine can make a noticeable difference over time.
1. Build a Strong Foundation First
Borrowing from Natalie Portman’s routine, start with injury prevention and mobility before attempting to lift heavy weights. Spending time on foundational work prepares your joints and muscles for more intense training. This approach keeps you healthy and training consistently over the long term, building sustainable strength.
2. Vet Your Environment and Equipment
To get in shape for Tomb Raider, Alicia Vikander used a mixed-discipline approach, which required a well-equipped, versatile gym. Your gym’s equipment should be well-maintained and high-quality. Are the machines modern and well-cared-for, or rusty and outdated? Proper upkeep shows a commitment to member safety and success, ensuring you have the right tools for whatever journey your fitness goals take you on.
3. Keep Your Workouts Short and Intense
Channel Charlize Theron’s routine by using high-intensity interval training to maximize results without spending hours in the gym. Short, focused sessions can deliver real gains when you push yourself during those 25 to 30 minutes. Quality matters most, and intense bursts of effort often deliver the best results.
4. Prioritize Rest and Recovery
More workouts don’t mean you’re being efficient. Matt Damon’s strategy of allowing muscles time to heal recognizes that growth happens outside the gym. Make sure you sleep for seven to nine hours per night to help your muscles repair properly. Rest days fuel your progress as your body rebuilds stronger.
At the end of the day, consistency, the right environment and a little dedication are what really move the needle. Celebrities might have more resources at their fingertips, but the habits behind those transformations? You can absolutely borrow them.
Start with a workout plan that actually fits your life, find a gym where you feel comfortable and motivated, and focus on making progress rather than looking for a quick fix. You don’t have to go all-in overnight… small changes that you can stick with are what really add up. And who knows? Maybe you’ll end up with that Alicia Vikander-bod or Captain America-physique in no time.
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