Natalie Portman at 40: how she stays in top shape with this fitness regimen

At 40, Natalie Portman is in the best shape of her life, thanks to her dedication to fitness and a transformative mindset. Her rigorous training for Thor: Love and Thunder has not only redefined her physique but also reshaped her approach to health and well-being.

Natalie Portman’s incredible physical transformation

When Natalie Portman took on the role of Mighty Thor in Thor: Love and Thunder, it wasn’t just her acting that needed a transformation—it was her entire body. As Jane Foster evolves into the mighty superhero, Portman had to push herself physically to portray a character that was not only strong but also muscular.

At 5’3″, Portman had to work hard to build muscle and strength to match the larger-than-life image of Thor. She committed to months of intense training, focusing on developing the physical power her character demanded. For Portman, this was more than just about appearance; it was about embracing a mindset of resilience and self-improvement. As she put it, “It’s a mindset you have to embrace as a woman,” acknowledging how the transformation was as much mental as it was physical.

Natalie Portman’s intense fitness routine

Portman’s fitness routine, designed by her trainer Naomi Pendergast, was packed with a balanced mix of strength training, cardio, and flexibility work. The goal was to develop muscle mass, increase stamina, and improve mobility—all essential to make her feel and look like a superhero. Every week, Portman stuck to a schedule that included three strength training sessions, along with two cardio and flexibility workouts. The combination of these activities, coupled with her dedication, helped her achieve the transformation she needed for her role.

Building arm strength: A superhero’s weapon

A key focus of Portman’s training was building upper body strength. Her routine included exercises specifically designed to target her arms, which were vital for the role of Mighty Thor. Some of her go-to arm exercises included:

4 sets of 10 push-ups, followed by 1-minute planks

4 sets of 10 Arnold presses with 1-minute side planks

4 sets of 12 biceps curls and 12 triceps presses, paired with 1-minute squat jumps

These exercises helped her develop the strength and endurance needed to perform intense action sequences, while also improving her core stability.

Cardio workouts: Boosting endurance and agility

Portman’s cardio sessions weren’t just about burning calories—they were designed to improve her overall endurance and agility. Her trainer incorporated boxing drills and jump rope routines into her schedule. These high-energy activities not only enhanced her cardiovascular health but also helped improve her reflexes, making her more agile and quick on her feet.

Sculpting a strong core

For Portman’s portrayal of Mighty Thor, a powerful, sculpted core was essential. Her abdominal workout routine included exercises like:

These movements strengthened her abs, but also contributed to overall balance and stability, which were crucial for performing stunts in the movie. A defined core is key to having the control and strength needed for any physically demanding role.

A mindset for life and fitness

For Portman, fitness isn’t just about building a superhero physique—it’s about embracing the strength and confidence that come with physical fitness, especially as she enters a new chapter of her life. At 40, she feels stronger than ever, which she finds empowering. “At 40, I’m stronger than I’ve ever been, and that’s empowering,” Portman shared in an interview.

Her transformation goes beyond physical changes—Portman emphasizes the importance of accepting and loving your body at every stage of life. It’s not about chasing an ideal version of youth, but rather about celebrating strength and confidence in the present moment. Whether you’re pursuing a specific goal or simply looking to feel healthier, her approach is a reminder that age should never define your limits.

Lessons we can all take away

Portman’s journey is a reminder that transformation is possible at any age. With the right mindset, a solid support system, and the determination to push through challenges, anyone can achieve their goals. Whether it’s a physically demanding role or simply working toward better health, the key is consistency and dedication.

Her story proves that it’s never too late to focus on your health and well-being. So, if you’re looking to improve your own fitness or feel more confident, take inspiration from Portman’s journey. Age really is just a number, and with the right mindset and hard work, you can achieve incredible things too.

Natalie Portman at 40: how she stays in top shape with this fitness regimen

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