{"id":617307,"date":"2026-04-19T15:03:25","date_gmt":"2026-04-19T15:03:25","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/617307\/"},"modified":"2026-04-19T15:03:25","modified_gmt":"2026-04-19T15:03:25","slug":"how-josh-brolin-stays-in-serious-shape-at-58","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/617307\/","title":{"rendered":"How Josh Brolin Stays in Serious Shape at 58"},"content":{"rendered":"

For decades, Josh Brolin<\/a> has barely had a moment away from the silver screen. Since the late 1980s, he\u2019s starred in films including No Country for Old Men, Sin City, the Dune franchise, The Running Man<\/a> and many (many) more. Over the course of these projects, the 58-year-old has had to withstand his fair share of workplace hazards \u2013 from handling firearms in Sicario to playing a firefighter in Only The Brave, and even posing a genuine physical threat to Chris Evans<\/a>\u2019 chiselled Captain America in Avengers: Infinity War.<\/p>\n

That the actor was up to each task was no coincidence. Brolin\u2019s career has been built on grounded, intense performances, many requiring significant mental and, at times, physical overhauls. To prepare for each role \u2013 whether exchanging rounds with terrorists or playing the Ryan Reynolds<\/a>-pummelling Cable in Deadpool 2 \u2013 he\u2019s worked diligently across multiple areas of his life, including diet, training, sobriety and overall physical preparedness.<\/p>\n

Josh Brolin\u2019s Diet<\/p>\n

Proof that \u2018peak physical condition\u2019 isn\u2019t reserved for under-30s, Brolin has kept a close eye on how he fuels himself \u2013 whether on set or preparing for a role. A balanced, varied diet does much of the heavy lifting, something Brolin has explored at both ends of the spectrum.<\/p>\n

\u2018No sugar. No bread. No pasta,\u2019 he wrote on Instagram<\/a> during a particularly intense training phase for a Marvel role. \u2018The machine is being built. I\u2019m pissed off.\u2019<\/p>\n

During that period, his diet centred on \u2018fish, rice, eggs, veggies, water, one [bulletproof coffee] in the morning.\u2019 According to FitnessVolt, breakfast also included three eggs, toast, yoghurt and a whey protein shake, followed by a chicken salad at lunch. It\u2019s a Spartan approach \u2013 one that helped him drop 30 lbs (roughly 13kg) in 11 weeks \u2013 but not without trade-offs. Adequate carbohydrate intake is key for maintaining energy levels, supporting gut health, cognitive function and stress resilience.<\/p>\n

Another cornerstone of Brolin\u2019s wellness journey is his commitment to sobriety, which he has maintained since 2013. \u2018I love being sober<\/a>. I have more fun,\u2019 he told ABC News. \u2018There\u2019s nothing I go through that I\u2019m certain wouldn\u2019t be worse if I was drinking.\u2019<\/p>\n

Josh Brolin\u2019s Training<\/p>\n

While Brolin\u2019s day-to-day training isn\u2019t widely documented, he frequently highlights two recovery staples \u2013 the sauna<\/a> and cold-water immersion<\/a>. He often combines them with short bursts of bodyweight training<\/a> to keep his heart rate elevated.<\/p>\n

Posting on Instagram<\/a> during the promotional run for Dune: Part Two, Brolin outlined his daily routine, which blends all three.<\/p>\n

As part of his \u2018morning warm-up\u2019, he performs \u201820 squats<\/a>, 20 dips, 20 push-ups<\/a> in the sauna \u2013 five rounds after 225 degrees for 30 minutes, followed by a 36-degree cold plunge for five minutes after a 25-minute circuit training workout for cardio<\/a> and core<\/a> without rest.\u2019<\/p>\n

The approach is inspired by surfer and fitness entrepreneur Laird Hamilton, who uses thermal exposure to \u2018boost the system\u2019 and deliver a \u2018good kick\u2019 first thing.<\/p>\n

There are several potential benefits here. Heat exposure can increase blood flow and may help reduce delayed onset muscle soreness (DOMS<\/a>), while regular sauna use has been linked to reduced stress and improved recovery. Cold exposure, meanwhile, can support circulation and perceived recovery.<\/p>\n

It\u2019s a more measured approach than Brolin has taken in the past. In preparation for Deadpool 2, the then-50-year-old worked with former pro bodybuilder Justin Lovato, who helped build him into Cable \u2013 a physically imposing antagonist.<\/p>\n

\u2018Josh sent me a few photos of Cable that he liked,\u2019 Lovato said. \u2018The character is all arms<\/a> and has a huge upper body<\/a>, so I knew it was going to be a lot of work.\u2019<\/p>\n

Training sessions lasted up to three hours a day, split between cardio, mobility and bodybuilding-style work, targeting two to three muscle groups per session.<\/p>\n

\u2018A typical day for Josh Brolin was that he would turn up in the morning, we\u2019d put him through mobility work and circuit training,\u2019 Lovato told Men\u2019s Health<\/a>, \u2018and then he\u2019d come back in the afternoon for a bodybuilding session. We\u2019d do this six days a week.\u2019<\/p>\n

Below is an example session from that programme:<\/p>\n

Barbell Deadlift \u2013 5 x 12-15 reps\"barbell,Squat down and grasp the bar with hands shoulder-width apartKeep your chest up, shoulders back and gaze forward as you liftDrive through your heels, keeping the bar close to your bodyLift to thigh level, pause, then return under controlLat Pulldown \u2013 2 x 12-15 then 6-8 reps\"shoulder,Grip the bar with palms facing away, shoulder-width apartLean back slightly and lift your chestPull the bar to your chest, then return under controlKeep your torso stable throughoutWide-Grip Cable Row \u2013 3 x 12-15 reps\"lowSit at the cable machine with feet bracedPull the handles towards your torso, then return under controlPendlay Row \u2013 3 x 12-15 reps\"pendlayHinge at the hips and grip the bar with a wide stanceKeep your spine neutral and knees slightly bentRow the bar explosively towards your hipsReset each rep on the floor before repeatingJosh Brolin\u2019s Mental Journey<\/p>\n

In his memoir From Under the Truck, Brolin reflects on how sobriety gave him the clarity to step off the \u2018constant spin\u2019 of Hollywood. He views ageing as a process of shedding what\u2019s unnecessary.<\/p>\n

\u2018I like getting older,\u2019 he told The Times. \u2018It\u2019s like a great excuse to finally go, \u201cOK, just mellow out.\u201d I wake up with eyes wide\u2026 and shame no longer follows me like a reticent dog.\u2019<\/p>\n

That mindset is reinforced by his relationships. He\u2019s often said the most meaningful measure of his health isn\u2019t physical, but emotional.<\/p>\n

\u2018Sobriety is when your children look at you and trust what they see,\u2019 he shared on social media.<\/p>\n

Related Stories\"Lettermark\"<\/p>\n

Ed Cooper is the former Deputy Digital Editor at Men\u2019s Health UK, writing and editing about anything you want to know about \u2014 from tech to fitness, mental health to style, food and so much more. Ed has run the MH gauntlet, including transformations, marathons and er website re-designs. He\u2019s awful at pub sports, though. Follow him: @EA_Cooper<\/p>\n