This is how Scarlett Johansson builds her superhero and red carpet physique.
Gracing the silver screen as a superhero involves getting into impeccable shape. For this reason, many performers, including our beloved Scarlett Johansson, commit to rigorous gym routines to achieve a fit and aesthetically pleasing appearance.
Scarlett Johansson is a prominent figure in Hollywood. She is known for her roles in blockbuster films such as The Avengers, Black Widow, Marriage Story, and her latest project, Fly Me To The Moon, alongside Channing Tatum. She began her acting journey early, honing her skills in singing and performance on Broadway before making her mark as a child star in the 1994 fantasy comedy North. In 2018 and 2019, she was recognized as the world’s highest-paid actress, and in 2021, Time magazine included her in its list of the 100 most influential people.
As a mother of two, Johansson continues to captivate audiences on the red carpet, turning heads wherever she goes. Her stunning physique is a testament to her commitment to training, fitness, and a healthy lifestyle. This article explores her workout routines, diet, and dedication to healthy living.
| Full Name: Scarlett Johansson | ||
| Weight | Height | Date of Birth |
| (57 kg) 125 lbs | (1.60 m) 5′ 3″ | 11/22/1984 |
| Profession | Era | Nationality |
| Singer & Actor | 1990s, 2000s, 2010s, 2020s | American |
Scarlett Johansson’s Workout Approach
Scarlett Johansson does four days of training and one day of active recovery. She also breaks her workouts into phases as necessary. Check out more on her approach to training below.
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Different Phases
Scarlett Johansson implements a three—to six-week phase with her workout, especially when preparing for a movie. She starts her first week of training with hypertrophy training and static holds to help build strength, improve the mind-muscle connection, and build muscle (1). Then, she progresses to building strength in phase two before focusing on burning calories in phase three of her workouts.
Types of Training
Johansson also combines different types of training, including full-body strength training, fat-loss circuit training, and one day of rest and recovery. On her rest days, she still does low-intensity routines as a form of active recovery.
Versatility
Scarlet Johansson’s training also changes depending on her roles. It could be gymnastics, Olympic weightlifting, plyometrics, yoga, pilates, or HIIT training, whichever she and her trainer decide is more effective. This helps improve her training progression, treat burnout, and prevent training plateaus and injuries.
Strength and Endurance
Scarlett Johansson’s training is about functional strength and endurance, not muscle-building. This promotes a body that is capable and strong enough to handle anything. Scarlett Johansson likes to work on her weak spots and always gives her best when on set, stating:
“If you’re doing a running scene, you want to be as fresh and powerful in the first take as you are in the 20th.”
Burning Fat
When trying to burn calories, Scarlett Johansson likes to combine kettlebell training, sprints, and rope work. She says these exercises keep her strong while looking elegant and pretty.
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Workout Routine
Day 1 — Strength Training
| Exercise | Sets | Reps |
| Barbell Back Squats | 5 | 8, 8, 8, 5, 3 |
| Barbell Overhead Presses | 5 | 8, 8, 8, 5, 3 |
| Barbell Speed Lunges | 3 | 12 (ea. leg) |
| Chin-Ups | 3 | 12, 10, 8 |
| Single-Arm Dumbbell Rows | 3 | 12, 10, 8 |
Day 2 — Fat-Loss Circuit Training
Before her fat loss training circuit, Scarlett Johansson does fifteen-minute warm-ups on the treadmill. This helps blood flow and prepares her muscles for the main exercises. This study shows doing warm-ups can help improve exercise performance (2).
| Exercise | Sets | Reps |
| Warm Up: Treadmill | 1 | 15 minutes |
| Push-Ups | 5 | 5 |
| Pistol Squats | 5 | 8 |
| Walking Lunges | 5 | 5 (ea. leg) |
| Pull-Ups | 5 | 3 |
| Triceps Pushdowns | 5 | 5 |
| Reverse Bicep Curls | 5 | 5 |
| Medicine Ball Slams | 5 | 5 |
| Jump Ropes | 1 | 10 minutes |
| Cool Down | 1 | 5 minutes |
Day 3 — Strength Training
| Exercises | Sets | Reps |
| Stiff-Leg Deadlifts | 5 | 8, 8, 8, 5, 3 |
| Incline Bench Presses | 5 | 8, 8, 8, 5, 3 |
| Bulgarian Split Squats | 3 | 12 (ea. leg) |
| Inverted Rows | 3 | 12 |
| Barbell Hip Thrusts | 3 | 12, 10, 8 |
Day 4 — Fat Loss Circuit Training
| Exercises | Sets | Reps |
|---|---|---|
| Warm Ups: Treadmill | 1 | 10 minutes |
| Kettlebell Windmills | 1 | 5 (ea. side) |
| Kettlebell Swings | 1 | 20 |
| Kettlebell Clean and Presses | 1 | 10 (ea. side) |
| Romanian Deadlifts | 1 | 20 |
| Dumbbell Curls | 1 | 20 |
| Kettlebell Gorilla Rows | 1 | 20 |
| Dumbbell Overhead Extensions | 1 | 20 |
| Dumbbell Hammer Curls | 1 | 20 |
| Dumbbell Squats | 1 | 20 |
| Dumbbell Triceps Kickbacks | 1 | 20 |
| Water Rowing Machine | 1 | 10 minutes |
| Cool Down | 1 | 5 minutes |
Day 5 — Recovery
The Black Widow actively recovers after an intensive workout week by doing low-intensity exercises. These exercises include swimming, short walks, stretches, yoga, and foam rolling. Performing these low-intensity training can help improve your overall mobility, flexibility, and quality of life.
Scarlett Johansson’s Diet
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Scarlett Johansson is a big fan of protein and carbs in her meals. Her meals mostly consist of nutrient-dense foods (high in nutrients and lower in calories), and she avoids processed foods. Check out her average daily meals below.
Meal 1
- 2 Egg Whites
- 2 Whole Organic Eggs
- Avocados & Vegetables
Meal 2
- Half Banana
- Peanut Butter
- Spinach
- Protein Powder
- Water or Ice
Meal 3
- Rice
- Minced Chicken or Turkey
- Avocado or Nuts
- Salad & Vegetables
Meal 4
- Salad & Vegetables
- Wild Salmon
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References
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
