Logan Steele
Natalie Portman's muscular physique in the 2022 film *Thor: Love and Thunder* sparked curiosity among fans. The actress, who turned 40 during the film's production, worked with a trainer to gain muscle and followed a strict diet and exercise routine to play the Mighty Thor. Portman called the transformation an amazing challenge, and her co-star Tessa Thompson praised the portrayal of female strength as a significant stride in representation.
| Characteristics | Values |
|---|---|
| Reason for muscle gain | To play the role of Mighty Thor in the movie Thor: Love and Thunder |
| Muscle gain method | Strength training, sauna sessions, protein shakes, and a diet with a lot of food |
| Trainer | Yes |
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What You'll Learn
Natalie Portman's workout routine for Thor
Portman's trainer, Naomi Pendergast, revealed that the main goal for Portman was to achieve strong arms and abdominal definition. To achieve this, Portman incorporated weight training and protein shakes into her routine. She also focused on the quality of her reps and gradually increased the load to bulk up.
A typical strength session for Portman's upper body included a good warm-up using body-weight exercises, bands, and gliding discs to bring the upper body into alignment. This was followed by a main set of exercises, including supersets with around a one-minute stretch rest between each set.
To target her biceps, Portman performed single-arm dumbbell rows. She also performed chest presses with dumbbells, ensuring her palms were facing her body and her arms were outstretched.
In addition to her upper body workouts, Portman also requested additional leg workouts from her trainer. These unilateral leg sessions focused on functional movements and balance.
Portman's dedication to her training routine paid off, and she successfully transformed her body to fit the role of The Mighty Thor.
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Natalie Portman's diet for Thor
Natalie Portman's diet for her role in Thor: Love and Thunder was a vegan diet with a focus on increasing her protein intake to build and maintain muscle. Her trainer, Naomi Pendergast, stated that as a vegan, Portman's diet did not need to change drastically, but she did need to consume more calories and incorporate more vegan-based protein powders.
Pendergast outlined Portman's typical diet during filming as follows: a vegan breakfast of oats and berries, plus a protein shake; vegan falafel for lunch, again with a protein shake; and a vegan curry for dinner, accompanied by a protein shake. Portman also snacked on fruits, nuts, and salads throughout the day. This was a significant increase in food compared to her normal diet, but it was necessary to maintain her muscle development.
To determine Portman's calorie requirements for bulking up, Pendergast had the actress undergo a metabolic test, which provides an accurate reading of daily calorie needs. This allowed them to calculate how many extra calories Portman needed to consume daily to gain muscle mass.
In addition to her diet, Portman also underwent an intense workout regimen to prepare for her role as Mighty Thor. She trained for ten months, starting four months before filming, and worked out five days a week for 90 minutes to two hours. Her workouts included boxing, skipping, core work, weightlifting, and cardio.
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Natalie Portman's mindset on gaining muscle
Portman also reflected on the societal expectations of women to be small and how inhabiting a completely different psychological space to gain muscle was empowering. She told the Times that it was an incredible point in her life to feel like she was becoming the fittest, strongest version of herself. This sentiment was echoed in her interview with USA Today, where she expressed feeling like she was in the best shape of her life and emphasised the importance of strength and balance.
The physical transformation required a strict diet and exercise routine, including strength training and sauna sessions. Portman's trainer, Naomi, revealed that the actress had to consume more food than usual to maintain her muscle development during filming. Portman joked about the number of protein shakes she had to drink, stating that she didn't think she would ever have one again.
Overall, Portman's mindset on gaining muscle seemed to be one of embracing the challenge, feeling empowered, and prioritising strength and fitness, marking a refreshing change from the typical expectations of women in the industry.
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Natalie Portman's trainer for Thor
To prepare for her role in Thor: Love and Thunder, Natalie Portman underwent a rigorous training regime with her personal trainer, Naomi Pendergast. Portman's training began four months before filming and lasted for ten months. Over this period, she trained five days a week, with sessions lasting between 90 minutes to two hours.
Pendergast, a personal trainer, pilates instructor, and triathlete, was tasked by the film's producers with getting Portman's arms as big as possible. To achieve this, Pendergast designed a structured plan that included a strict gym regime and a specific diet. Portman's diet involved consuming more food than usual to help her develop and maintain muscle throughout filming.
The training focused on building overall strength and flexibility, incorporating exercises such as stretching and foam rolling. Portman's existing practice of Gyrotonics, a form of movement that helps enhance muscle length, also contributed to her training.
In addition to arm exercises, Pendergast recommended a 5-move upper-body kettlebell routine for anyone seeking to sculpt their arms and shoulders. This routine can be performed without a gym and includes exercises such as single-arm dumbbell rows and chest presses with dumbbells.
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Natalie Portman's body transformation
Natalie Portman underwent a significant body transformation for her role in the 2022 film Thor: Love and Thunder. The actress, who turned 40 during filming, was asked to "get as big as possible" to play the Mighty Thor, a challenge she embraced as "amazing".
Portman worked with a trainer to build muscle and strength for the role. Her fitness routine included a 5-move upper-body kettlebell workout, as well as dumbbell exercises such as single-arm dumbbell rows and chest presses. Portman also incorporated sauna sessions into her regimen and consumed a high-protein diet, drinking lots of protein shakes.
The actress's dedication to her physical transformation paid off, as she successfully developed a ripped and muscular physique. Portman's new muscular figure sparked conversations about the representation of female strength and the societal expectations for women in the industry, where they are often asked to "get as small as possible".
Portman herself reflected on the empowering nature of her transformation, especially at a time when she was feeling her age. She shared that she felt the "best, strongest, most balanced, and least in pain" during this phase of her life. Fans also noticed and appreciated her new physique, with many praising her muscular arms in particular.
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Frequently asked questions
Yes, Natalie Portman's muscles are real. The actress gained muscle for her role in 'Thor: Love and Thunder' through a combination of strength training, sauna sessions, and protein shakes.
Natalie Portman worked with a trainer to help her gain muscle for the film. Her training routine included exercises such as single-arm dumbbell rows and chest presses. Portman also had to increase her food intake to maintain her muscle development during filming.
Portman has described the process as an amazing challenge" and a "gift". She has also commented on the psychological impact of being asked to "get as big as possible" for the role, as opposed to the more common request to "get as small as possible".
Fans have taken to social media to express their admiration for Portman's new muscular physique. Critics have also praised the representation of a strong female character in the film.
