Scarlett Johansson, known for her role as Black Widow in the Marvel movies, had never been to a gym before signing on for “Iron Man 2” at the age of 24. Reflecting on her Marvel journey, she considers the gift of fitness one of the best parts of her experience working on the films. Johansson’s personal trainer, Eric Johnson, praises her competitive spirit, dedication, and work ethic that have helped her crush her workouts. When training for roles, she steps up her workout routine, going anywhere from two to six days a week with Johnson. She prefers full-body workouts and enjoys trying different workout routines but always comes back to a good old-fashioned, athletic workout.
Johansson is not a fan of traditional cardio exercises but does sprints and a mix of battle ropes and kettlebells to achieve an elegant and powerful workout. Her trainer emphasizes strength training and focuses on integrated foundational strength training using movements from various disciplines. Johansson’s go-to exercises include pistol squats, military presses, pull-ups, and deadlifts. To maintain her superhero physique for roles like “Avengers: Endgame,” Johansson practices time-restricted eating and carb cycling under Johnson’s guidance. Setting performance goals keeps her motivated as she works towards fitness milestones, emphasizing performance-based goals over the number on a scale.
While weight lifting was once a significant part of Johansson’s workout routine, she switched to Pilates when training for her role as Black Widow. She finds that Pilates provides a break from heavy weightlifting and has fallen in love with the practice. Johansson emphasizes the importance of exercise in maintaining her mental well-being and feeling balanced, especially when other aspects of her wellness routine are challenging. She enjoys physical exercise as a way to stay mentally sane and destress, even when faced with a demanding schedule and lifestyle.
Johansson’s former trainer, Bobby Strom, incorporated circuit training into her workout regimen for movies like “Iron Man 2” and “The Avengers.” These 90-minute workouts multiple times a week included resistance bands, dumbbells, medicine balls, and TRX equipment. Strom focused on sets of 20 and 25-30 reps for each move to prepare Johansson for intense stunt work. To prepare for stunts in “The Avengers,” Johansson also trained in mixed martial arts with her stunt double, Heidi Moneymaker. She emphasizes the importance of varying the intensity of her workouts to match the demands of filming while following a daily undulating periodisation program with fluctuating intensity.
Overall, Scarlett Johansson’s journey to superhero shape showcases her dedication, competitive spirit, and commitment to maintaining a strong and capable physique. She prioritizes full-body workouts, strength training, and performance-based goals while incorporating Pilates, circuit training, and combative training into her routine. By practicing time-restricted eating and carb cycling, Johansson ensures she is prepared physically for her demanding roles. Her approach to fitness emphasizes the mental benefits of exercise and finding balance in her wellness routine, even in the face of challenges. Through her dedication to fitness and well-being, Johansson continues to inspire others to prioritize their health and physical strength.
