Logan Steele
Natalie Portman's muscles in 'Thor: Love and Thunder' sparked discussions about the authenticity of her physical transformation for the role. The actress underwent an intensive workout regimen to build muscle and prepare for stunts, training up to two hours daily for ten months. Portman's trainer, Naomi Pendergast, revealed that they focused on conditioning Portman's body for four months before incorporating heavier weights to achieve the desired aesthetic of muscular arms and abdominal definition. While some sources claimed that Portman's muscles were real, others suggested that CGI was used to enhance her physique, particularly to make her appear taller. The combination of Portman's dedication to her training and the potential use of CGI contributed to her impressive on-screen appearance as a superhero.
| Characteristics | Values |
|---|---|
| Muscles in Thor: Love and Thunder real? | Yes |
| CGI used? | Yes, to make her taller |
| Training duration | 10 months |
| Training frequency | Every day |
| Training time | 1½-2 hours |
| Training time of day | 4:30 a.m. |
| Training type | Strength training, mobility, agility, stability work, injury prevention work, Pilates-based exercises, stretching, release work, balance exercises, boxing, skipping, running |
| Trainer | Naomi Pendergast, CPT, director of RPX Fitness |
| Diet | Vegan |
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What You'll Learn
Natalie Portman's workout routine for Thor: Love and Thunder
Natalie Portman's workout routine for her role as Jane Foster/The Mighty Thor in *Thor: Love and Thunder* was intense and grueling. The Oscar winner spent 10 months working out for the film, including several months of conditioning before she began actively adding muscle. Portman's fitness trainer, Naomi Pendergast of Australia's RPX Fitness, was responsible for getting the actress ripped and giving her abdominal definition.
Pendergast said that the original goal for Portman's training was to have "bulked-up and strong arms." However, they quickly realized that her role was much more than just the look as it was very physical and required her to do quite a bit with her upper body, including performing stunts. Therefore, strengthening her core to improve agility and prevent injury also became a focus of the training sessions.
To achieve her fitness goals, Portman's workout routine consisted of core training, weightlifting, and cardio. A typical strength session for her upper body would include a warm-up using body-weight exercises, bands, and gliding discs to bring the upper body into alignment and maximize strength benefits. The main set of exercises would then follow, including supersets with around a one-minute stretch rest between each set. On the days they lifted weights, they focused on the quality of the reps and gradually increasing the load. On other days, they would mix up the workout to keep it fun and interesting.
In addition to her intense workout routine, Portman also adjusted her calorie intake to ensure she was consuming enough protein to bulk up. As a vegan, Portman had to increase her daily protein intake by adding vegan-based protein powders a couple of times a day. Her typical breakfast consisted of oats and berries, followed by a plant-based protein shake after training. Portman's dedication to her workout routine and diet paid off, as she successfully transformed her body and gained muscle for her role as a superhero in *Thor: Love and Thunder*.
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How Portman achieved her arm and abdominal definition
Natalie Portman's muscles in Thor: Love and Thunder are real. The only CGI used was to make her appear taller. Portman trained for around 10 months to build her arm and abdominal definition.
Portman's trainer, Naomi Pendergast, CPT, director of RPX Fitness, outlined the workout program she designed for the actress, which included four months of conditioning to develop Portman's fitness before safely increasing the weights to build muscle bulk. Pendergast said that they worked on building her upper body three times a week, which included arm, back, and chest exercises, boxing, skipping, and running. The other two days were dedicated to injury prevention work, including Pilates-based exercises, stretching, release work, and balance exercises.
Portman's typical weekly routine consisted of three strength training sessions and two sessions of mobility, agility, and stability work. An example of a strength training exercise is the Arnold press, which involves standing with legs shoulder-width apart, holding a dumbbell in each hand with bent elbows, as if you've just completed a dumbbell curl, with palms facing your body. In one fluid motion, you raise the dumbbells above your head and rotate your palms away from your body. You then pause and reverse the movement.
To build her core strength, Portman did a range of planks and stretches, including a superset of a dumbbell row and a bodyweight offset pushup (10 slow reps each). She also did Pilates-based exercises.
In addition to her workout regimen, Portman also followed a vegan diet.
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The trainer behind Portman's muscles
Pendergast said:
> "Starting five months before shooting gave us the opportunity to make sure Natalie's body was well conditioned before we upped the weights to build muscle bulk."
The workout program included building Portman's upper body three times a week, which incorporated arm, back, and chest exercises, boxing, skipping, and running. The remaining two days were dedicated to injury prevention, including Pilates-based exercises, stretching, release work, and balance exercises. Portman's workouts comprised supersets to build arm strength, and a range of planks and stretches to target her core.
Pendergast also revealed that Portman's typical weekly routine would consist of three strength training sessions and two sessions of mobility, agility, and stability work. Portman herself admitted that she probably missed a workout or two when life got in the way, but she gave herself grace, keeping in mind that she was doing her best.
In an interview with Variety, Pendergast said:
> "We worked on building her upper body three times a week, which included arm, back, chest exercises, boxing, skipping and running. The other two days were dedicated to injury prevention work, which included Pilates-based exercises, stretching, release work and balance exercises."
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CGI effects used on Portman's body
While Natalie Portman's muscles in Thor: Love and Thunder are real, CGI effects were used to make the actress appear taller. Portman herself has talked about standing on a raised platform during filming. A source who served Portman at a restaurant while she was filming in Sydney, Australia, also confirmed that she looked "toned and fit" but may have had "a bit of ‘help’ in the arm department."
In the months leading up to the film's release, photos of Portman's muscular arms circulated online, prompting speculation about how she achieved her impressive gains. It was later revealed that Portman had undergone a rigorous workout regimen designed by her trainer, Naomi Pendergast, director of Australia's RPX Fitness. Pendergast outlined the workout program, which included four months of conditioning to develop Portman's fitness and safely increase the load to bulk up without negatively affecting her joints.
Pendergast's program focused on building Portman's upper body, with exercises such as arm, back, and chest workouts, boxing, skipping, and running. They worked together three times a week on strength training and two days a week on mobility, agility, and stability work. Portman's schedule was often busy, so they conducted sessions as early as 4:30 a.m. at her home.
The training regimen was tailored to prepare Portman for her physically demanding role, which required a lot of upper body work and stunt sessions. Portman's dedication to her training routine paid off, as she successfully transformed her body and showcased impressive biceps in the film.
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Portman's diet for Thor: Love and Thunder
Natalie Portman's muscles in 'Thor: Love and Thunder' are real, with sources noting that the actress underwent an intense workout and nutrition regimen to prepare for her role. Portman has been a vegan for over ten years, and her diet for the film focused on consuming sufficient calories and protein to support muscle growth.
Portman's trainer, Naomi Pendergast, revealed that the actress's diet included vegan-based protein powders and meals like falafel and vegan curry, which provided plant-based protein to complement her training. Pendergast explained that the focus was on increasing Portman's calorie intake to match her body's needs for muscle growth. A typical breakfast for Portman consisted of oats and berries, accompanied by a plant-based protein shake after training.
To prepare for her physically demanding role as a superheroine, Portman started training ten months before filming. The training focused on building her upper body strength, including arms, back, and chest exercises, as well as boxing, skipping, and running. Portman also incorporated core training and cardio into her routine to ensure her body was agile and strong enough to perform stunts without injury.
In addition to her diet and workout routine, Portman also started with several months of conditioning to prepare her joints for the strain of building muscle. This foundational work ensured that her body could safely handle the demands of the training regimen and helped prevent injuries during the intense physical performance required for her role.
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Frequently asked questions
Yes, Portman's muscles in the film are real. Portman trained for 10 months to build muscle and prep for stunts in her role as a superhero. Portman's trainer, Naomi Pendergast, outlined a workout program that included four months of conditioning to develop Portman's fitness before safely loading her workouts to create the aesthetic arm and abdominal definition that the movie required.
Portman trained for two hours every day for 10 months in the lead-up to filming. Her workout program included four months of conditioning to develop her fitness before safely loading her workouts to create the aesthetic arm and abdominal definition that the movie required. Her routine consisted of three strength training sessions a week and two sessions of mobility, agility, and stability work.
Natalie Portman's upper-body exercises included Arnold presses, bicep curls, and front raises. She also did body-weight, Swiss ball, or band exercises to activate weak muscles.
