Natalie Portman’s latest role in Thor: Love and Thunder isn’t just a cinematic transformation—it’s a physical one, too. The actress, known for her versatility and intelligence on screen, took on the role of Jane Foster, a character who undergoes a radical change in the film, becoming the mighty superhero, Mighty Thor. For Portman, embodying this powerful version of Jane required a complete overhaul of her fitness and training routine.
At 40, Portman is in the best shape of her life, and she credits her fitness journey not just to the demands of her role, but to a mindset she’s adopted as she enters a new chapter of life. It’s a shift in perspective that many of us can relate to as we navigate the challenges and rewards of getting older.
Natalie Portman’s Incredible Physical Transformation
For Thor: Love and Thunder, Jane Foster isn’t just a brilliant scientist—she’s a muscular, powerhouse of a character, and with that came the need for Portman to transform her body. In the film, Jane’s superhero alter-ego is significantly stronger and taller, requiring the actress to gain muscle mass and significantly enhance her physical strength.
To match this more heroic appearance, Portman committed herself to months of rigorous training, working tirelessly to build muscle and improve her overall fitness. This transformation was no small feat, but as she told Variety, it was “an incredible challenge”—one that required not just physical effort, but a complete mental shift. “It’s a mindset you have to embrace as a woman,” she said, acknowledging the power of this transformation both physically and mentally.
Natalie Portman’s Intense Fitness Routine
Portman’s dedication to the role was matched by her disciplined fitness regimen, crafted by her trainer Naomi Pendergast. The actress was on a tight schedule to get in superhero shape, and her weekly workout routine was packed with a combination of strength training, agility exercises, and mobility work.
A typical week of training for Portman included three strength training sessions and two additional sessions focusing on flexibility and cardio. Pendergast, who has worked with numerous A-list clients, tailored the workouts to build muscle while improving overall mobility and endurance. The intensity was high, but Portman’s determination kept her on track.
Here’s a closer look at the key components of Portman’s workout:
Arm Strength Training
A big part of her transformation was building upper body strength to match the physical demands of the Mighty Thor role. Portman’s arm training sessions included:
- 4 sets of 10 push-ups followed by one minute of planking
- 4 sets of 10 Arnold presses and one minute of side planking
- 4 sets of 12 biceps curls
- 4 sets of 12 triceps presses and 1 minute of squat jumps
The push-ups and planks helped to build her core strength and endurance, while the arm exercises targeted the muscles needed to support the powerful look and action sequences required for the role.
Cardio Workouts
Cardio sessions were crucial for improving Portman’s stamina and heart health. Her trainer incorporated fun and fast-paced exercises that kept her engaged, like:
- 2 minutes of boxing drills
- 1 minute of jump rope
These cardio routines not only improved Portman’s cardiovascular health but also added an element of agility and quick reflexes to her training.
Abdominal Work
For a powerful, sculpted core, abdominal exercises were key. Portman’s routine included a combination of basic and advanced crunches designed to engage different areas of her abs:
- 20 regular crunches
- 20 elevated leg crunches
- 20 cross-body elbow-to-knee crunches
- 3 sets of 1-minute overhead weighted crunches
These exercises helped Portman achieve the defined, muscular physique that her character required, all while enhancing her overall stability and balance.
A Mindset for Life and Fitness
Portman’s commitment to her fitness isn’t just about the physical results—it’s about the mental transformation that comes with embracing a fitness-focused lifestyle. She’s quick to acknowledge the challenges that come with getting older, but she also emphasizes the rewards: feeling stronger, healthier, and more energized than ever before.
“For me, it’s not just about the role or looking a certain way—it’s about feeling good in my body,” Portman shared. “At 40, I’m stronger than I’ve ever been, and that’s empowering.”
Her journey reflects an important shift many people experience as they age. It’s not about chasing an idealized version of youth; it’s about finding strength and confidence in the present moment. Whether you’re working to achieve a specific goal or simply aiming to feel healthier in your own skin, Portman’s fitness journey is a reminder that age is just a number, and with dedication, anyone can transform their body and mind.
In the end, Portman’s transformation for Thor: Love and Thunder isn’t just about fitting into a superhero costume—it’s a reflection of her own evolution, embracing new challenges and continuously pushing herself, both physically and mentally. And for those of us looking to get in better shape, it’s an inspiring reminder that with hard work and a positive mindset, anything is possible.
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