Portraying a character in the Superman universe demands more than just acting prowess; it requires an intense physical transformation. Actresses stepping into the boots of iconic figures like Lois Lane, Supergirl, Hawkgirl, and even the villainous Engineer undergo rigorous training regimes to embody the strength, agility, and resilience expected of these roles. From intense fight choreography to building superhero-level physiques, the women of “Superman” are truly putting in the hard work to bring their characters to life.
Melissa Benoist: Flying High as Supergirl
Melissa Benoist, known for her role as Kara Zor-El in the Supergirl series, committed deeply to her character’s physicality. Her training regimen was extensive, focusing on a variety of disciplines to prepare her for the demanding action sequences. Benoist’s workouts included boxing, which helped her learn proper punching techniques and the mechanics of a fight. She emphasized that it was crucial to learn how to punch effectively without injuring herself.
Beyond boxing, Benoist incorporated Pilates, plyometrics (jump training), and a significant amount of core work into her routine. This focus on core strength was particularly important for the wirework involved in filming flying scenes, as it required her to hold her entire body weight in the air. Her background as a dancer also aided her in the wirework and fight choreography, bringing a sense of grace and fluidity to Supergirl’s movements. Benoist aimed to instill a “femininity to her strength,” distinguishing Supergirl’s power from Superman’s more “solid” portrayal. The intense physical preparation also had a mental impact, helping her to get into the mindset and drive needed for the role.
Lois Lane: Beyond the Reporter’s Notebook
While often not possessing superpowers, the various actresses portraying Lois Lane have also embraced physical and mental preparation to capture the intrepid spirit of the Pulitzer-winning journalist. Lois Lane is consistently depicted as tough, shrewd, and relentless in her pursuit of the truth, often finding herself in dangerous situations.
Rachel Brosnahan’s Modern Lois
Rachel Brosnahan, cast as the new Lois Lane in James Gunn’s upcoming Superman film, has been preparing for her role not just mentally by shadowing journalists, but also physically. While her role may not involve as much direct combat as a superhero, she has expressed a desire to participate in fight training alongside her co-stars. The focus for her portrayal of Lois emphasizes the character’s capability and reliance on her intelligence and instinct, even when needing help.
Elizabeth Tulloch’s Emotional and Physical Portrayal
Elizabeth Tulloch, who played Lois Lane for six seasons in The CW’s Superman & Lois, faced unique challenges, including a storyline involving breast cancer for her character. While this involved more emotional depth than physical stunts, it still highlighted the demanding nature of the role and the extensive research undertaken by the actress to accurately portray such a serious journey. Tulloch emphasized the importance of bringing feistiness and determination to Lois Lane, ensuring her version was not constantly needing to be bailed out by Clark.
Erica Durance’s Feisty Smallville Lois
Erica Durance, who embodied a younger Lois Lane in Smallville, also brought a strong, independent energy to the character. While specific details about her extensive physical training for the role aren’t as widely publicized as those of superhero-clad characters, her portrayal showcased a Lois who was increasingly capable and involved in action as the series progressed, learning to navigate dangerous situations alongside Clark. Her approach involved making the character her own while staying true to the beloved aspects of Lois Lane.
Margot Kidder’s Enduring Legacy
Margot Kidder, the iconic Lois Lane from the Christopher Reeve Superman films, brought a memorable balance of strength, independence, and charm to the role. While the physical demands of her role in the late 1970s and 80s blockbusters might differ from today’s intense superhero choreography, Kidder’s portrayal set a high bar for the character’s feisty and determined nature. She infused her own ambition and “manic drive” into the character, creating a Lois Lane who was both an ace reporter and capable of holding her own.
New Additions to the DCU: Intense Preparations for Superman (2025)
The upcoming Superman film is introducing a host of new characters, and the actresses cast in these roles are undergoing significant physical transformations. Celebrity trainer Paolo Mascitti, who also trained David Corenswet (the new Superman), has been working with the female cast members to help them achieve their superhero physiques.
Isabela Merced as Hawkgirl
Isabela Merced, portraying Kendra Saunders/Hawkgirl, has been showcasing impressive training progress, including noticeable muscle gains. Her role as the Thanagarian warrior Hawkgirl demands significant physical prowess, including flight, superhuman strength, and combat abilities. Merced is committed to delivering a performance that fans deserve, which includes rigorous physical preparation.
María Gabriela de Faría as The Engineer
María Gabriela de Faría, cast as the technopathic villain Angela Spica, also known as The Engineer, has undergone an “intense” eight-month training regimen. Her training with Paolo Mascitti involved daily three-hour sessions combining high-intensity workouts and heavy compound lifting, including push-ups, shoulder presses, and chest presses. She also focused on stunt training, developing an “animalistic,” raw, and visceral fighting style specific to her character. Beyond the physical, de Faría notes that the challenging training helped her mentally prepare for the character, who also experiences significant pain and sacrifice in her transformation. De Faría also maintains a vegan diet and incorporates regular hikes into her fitness routine.
Sara Sampaio as Eve Teschmacher
Sara Sampaio will play Eve Teschmacher, Lex Luthor’s assistant in the new Superman film. While Eve Teschmacher is typically not a combat-heavy role, Sampaio has also been seen training with Paolo Mascitti, indicating a general emphasis on physical fitness for the cast.
The commitment of these actresses to their demanding roles underscores the evolving expectations for superhero cinema. Their rigorous training regimes are not merely about aesthetics but are integral to authentically portraying characters who embody strength, resilience, and the capacity for extraordinary feats.
