The Marvel Cinematic Universe (MCU) has introduced some of the most memorable female superheroes over the years, and Scarlett Johansson’s Natasha Romanoff, aka Black Widow, stands out as a key figure. First appearing in 2010’s Iron Man 2, Romanoff is a highly skilled spy with a background in combat training from the infamous “Red Room” program. Johansson’s transformation into this role required intense physical preparation, a task she has mastered with the help of her longtime trainer, Eric Johnson of Homage Fitness.
“She’s the best,” says Johnson, who has been working with Johansson for over 12 years. Their training journey has taken them from New York to Los Angeles, and even as far as New Zealand for the filming of Ghost in the Shell. Preparing for Black Widow was an extension of Johansson’s previous roles in the MCU, including Avengers: Infinity War and Endgame.
“We had a solid year to get her in shape, which is unusual,” Johnson explains. “We focused on foundational strength and conditioning, making sure she was prepared for the physical demands of the role.”
(Photo by Amy Sussman/Getty Images)
A Training Program Focused on Efficiency and Recovery
Johnson’s approach to Johansson’s training is all about adaptability. He emphasizes the importance of adjusting workouts based on how she felt on any given day, taking into account her dual role as an actress and executive producer. “I’d always ask how she was feeling and what stresses she was dealing with. Our sessions were designed to be efficient, focusing on quality movements that delivered results.”
Their day typically started around 5:30 or 6:00 a.m. with a warm-up focusing on mobility to increase range of motion and prevent injury. Johansson’s warm-ups often included foam rolling, core exercises like dead bugs, and various dynamic stretches. “We’d use kettlebell swings, jump plyometrics, and medicine ball throws to get her nervous system firing and ready for the main workout,” says Johnson.
The Workouts: Breaking Down Scarlett’s Routine
Johansson’s training sessions were divided into different circuits that targeted overall strength, power, and endurance:
Primer (Warm-Up)
- Seated Pike-Up: Focuses on core stability and hip flexor strength.
- Windmill: Enhances shoulder and core stability with rotational movement.
- Hip Swivel: Improves hip mobility, essential for dynamic movement.
Circuit 1: Reactive
- Medicine Ball Rotational Slam: Develops core strength and explosive power.
- Lateral Bounds: Plyometric exercise to improve agility and lower body control.
Circuit 2: Strength
- Romanian Deadlift: Strengthens hamstrings, glutes, and lower back.
- Zombie Overhead Press: Focuses on shoulder strength and core stabilization.
Circuit 3: Assistance
- Chin-Ups: Upper body strength exercise targeting lats and biceps.
- Skaters: Enhances balance, coordination, and lateral movement.
Expanding the Training Space: Homage Fitness at YOTELPAD Miami
Beyond the workouts, Johansson’s training philosophy is reflected in Homage Fitness’s approach to gym design, which emphasizes adaptability and functional training. Johnson’s team recently developed a fitness space at YOTELPAD Miami, designed for both residents and hotel guests.
“The goal is to provide a space that supports a variety of fitness needs,” Johnson explains. “Whether people are following our guidance, using a favorite influencer’s routine, or their coach’s program, we want the gym to accommodate them.”
Scarlett Johansson’s approach to fitness is straightforward: efficient, adaptable, and focused on results. Her dedication in the gym reflects her commitment to her roles, demonstrating that hard work and consistency are key to her on-screen success.
(Photo by Taylor Hill/FilmMagic)
Scarlett Johansson’s Diet for Black Widow: Fueling Fitness with a Balanced Approach
In addition to her intense training regimen, Scarlett Johansson also adjusted her diet to complement her workouts and achieve the lean, strong physique required for her role as Black Widow. Trainer Eric Johnson explains that Johansson’s nutrition plan was designed to support her demanding fitness schedule and keep her energy levels high.
“She cycles between high-carb, low-fat days and low-carb, higher-fat days while consistently maintaining her protein intake,” says Johnson. This strategic approach helps optimize her performance and recovery, balancing macronutrients to match her varying activity levels. Johansson also follows a 12-hour fasting window, occasionally extending it to 14 or 15 hours depending on her filming schedule.
Johansson’s meals are primarily plant-based, with a focus on whole foods that provide sustained energy. According to Us Weekly, her typical diet includes oatmeal, fresh fruits, vegetables, salads, and lean proteins. She opts for smaller, frequent meals throughout the day to keep her metabolism active and maintain steady energy.
This balanced approach to diet and nutrition is a key part of Johansson’s fitness strategy, supporting her rigorous training while keeping her feeling strong and ready for action.
Understanding how Hollywood stars train, eat, and live can offer valuable insights, but don’t lose sight of the fundamentals of body transformation. These basics account for over 90% of your progress; everything else is just extra.
- Caloric Intake: To lose weight and cut fat, consistently eat below your maintenance calories—aim for a 400-calorie deficit for an effective Hollywood-style cut. To gain weight, eat above maintenance.
- Prioritize Sleep: Sleep is the ultimate performance enhancer. Aim for 8-9 hours of quality sleep each night. Techniques like using weighted blankets, taking warm showers before bed, avoiding naps, keeping cool, limiting caffeine past noon, and maintaining consistent sleep and wake times can make all the difference.
- Protein Intake: Multiply your body weight in pounds by 0.8 to find your minimum daily protein requirement.
- Walk Daily: Walking close to 10,000 steps per day is incredibly effective for fat loss.
- Progress in the Gym: Focus on increasing weight or strain during workouts; this is crucial for continued progress.
Stick to these foundational principles, and you'll be well on your way to transforming your body. Everything else is just a bonus.
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