Florence Pugh has become a prominent figure in Hollywood, known not only for her acting prowess but also for her dedication to physical fitness. Her role as Yelena Belova in Marvel’s Thunderbolts (2025) demands peak performance, leading fans to wonder about her training regimen. This article delves into how Pugh built her super-strong body, exploring her workout routines, dietary habits, and overall approach to health and fitness.
The Mission: Building a Superhero Physique
For Thunderbolts, Pugh collaborated with Brendan Johnston, a U.S. Marine veteran and head U.S. personal trainer for Marvel Studios. Johnston’s impressive client list includes Scarlett Johansson, Elizabeth Olsen, and Tessa Thompson. The primary goals for Pugh’s training were:
- Safety: Ensuring she could handle the physically demanding stunts.
- Endurance: Building stamina for long shooting days.
- Aesthetics: Achieving a look that matched her character’s capabilities.
Assessing the Foundation
Upon arriving on the Thunderbolts set, Pugh underwent a thorough full-body assessment to gauge her strength and endurance levels. Johnston noted that she was already in excellent condition due to her background in dancing and her ongoing work with her London-based personal trainer, James Shields.
The Workout Regimen
Johnston designed a flexible workout plan to accommodate Pugh’s filming schedule and daily energy levels. Each session included at least two different plans: one for heavy lifting and one for lighter activity.
Heavy Lifting Days
A heavy workout typically started with:
Warm-up: Treadmill and band work to mobilize hips, glutes, and shoulders.
Circuit: A series of exercises performed one after the other:
- Dumbbell Squats
- Dumbbell Shoulder Press
- Dumbbell Shoulder Fly
- Biceps Curls
The number of repetitions varied, sometimes fixed, other times performed in 30-second, Tabata-style rounds. Johnston adjusted the rep scheme if Pugh’s form began to falter, prioritizing heavier weights with fewer reps.
Light Workout Days
Lighter workout days focused on conditioning and balance:
- Rowing: 1,000 meters at a comfortable pace.
- Conditioning and Balance: Exercises incorporating a BOSU ball, such as back rows and triceps extensions.
- Mobility: Band work to open the hips.
The goal was to feel the work without overexertion.
Boxing
Pugh is a boxing enthusiast, so Johnston incorporated boxing into her training. He would hold mitts and allow her to practice punches, even wearing extra padding for body shots.
The Importance of Variety
Pugh’s fitness philosophy revolves around variety. She mixes up her workouts to target different muscle groups and maintain excitement. Her routines include:
- Yoga
- Intense circuit training
- Outdoor activities like biking, hiking, and jogging
The CrossFit Influence
Before Thunderbolts, Pugh’s training for Fighting With My Family involved intense CrossFit, which emphasized:
- Squats
- Burpees
- Wrestling-specific movements
This training improved her strength, body awareness, and ability to handle physically demanding roles.
Mindful Movement
Mindfulness is a key component of Pugh’s fitness routine. She focuses on being present during workouts, enhancing both physical benefits and mental well-being. She concentrates on breathing and body sensations, creating a sense of calm amidst intensity.
The Diet Plan
Pugh emphasizes a balanced approach to eating, avoiding restrictive diets. She focuses on:
- Healthy, protein-packed breakfasts
- Nutrient-rich meals with plenty of vegetables
- Enjoying her favorite foods in moderation
A Typical Day
- Breakfast: Two medium- to hard-boiled eggs.
- Lunch: Salads with fresh vegetables.
The Importance of Enjoyment
Pugh is a passionate cook. She enjoys chopping, cooking, stirring, and tasting. This therapeutic approach to food ensures she maintains a healthy relationship with eating.
Rest and Recovery
Pugh understands the importance of rest and recovery. She ensures her body has enough time to recuperate after intense workouts, prioritizing sleep and muscle recovery. For Thunderbolts, recovery often included sports massages or acupuncture electrical stimulation.
Stunt Work and Commitment
Director Jake Schreier praised Pugh’s commitment to her stunt work in Thunderbolts. She performed a high-stakes stunt sequence that involved jumping from the second tallest building in the world, refusing to use a stunt double.
Key Takeaways
- Variety: Mix up workouts to target different muscle groups and stay engaged.
- Mindfulness: Focus on being present during workouts to enhance physical and mental benefits.
- Balance: Enjoy a healthy diet without strict restrictions.
- Recovery: Prioritize rest and recovery to allow your body to rebuild.
- Commitment: Dedicate yourself to your fitness goals while maintaining a positive attitude.
Florence Pugh’s dedication to her physical fitness shines through her performances, particularly as Yelena Belova in Thunderbolts. Her approach to training, diet, and overall well-being offers valuable lessons for anyone seeking to build a strong, capable body.
