Scarlett Johansson has portrayed Black Widow in the Marvel Cinematic Universe (MCU) for over a decade, embodying the character’s agility, strength, and combat skills. Her transformation required intense training, strict nutrition, and expert guidance to maintain peak physical condition.
Scarlett Johansson’s Black Widow Workout Routine
Scarlett trained under celebrity trainer Eric Johnson to develop a lean, athletic, and functional physique. Her workouts focused on strength training, bodyweight exercises, plyometrics, and combat training to match Black Widow’s agility and power.
Weekly Workout Schedule
Monday: Upper Body Strength + Mobility Work
Tuesday: Plyometrics + Agility Drills
Wednesday: Lower Body Strength + Core
Thursday: High-Intensity Interval Training (HIIT) + Martial Arts
Friday: Full-Body Circuit Training
Saturday: Yoga or Active Recovery
Sunday: Rest
Workout Breakdown
1. Strength Training (Weightlifting & Functional Movements)
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 5 |
| Pull-Ups | 3 | 6-8 |
| Overhead Dumbbell Press | 3 | 10 |
| Front Squats | 3 | 8 |
| Kettlebell Swings | 3 | 15 |
2. High-Intensity Interval Training (HIIT)
| Exercise | Sets | Reps |
|---|---|---|
| Battle Ropes | 5 Rounds | 30s on / 30s off |
| Box Jumps | 3 | 12 |
| Jump Lunges | 3 | 15 (per leg) |
| Sled Pushes | 3 | 20 yards each |
3. Combat & Agility Training
Scarlett trained in martial arts, boxing, and gymnastics to prepare for fight scenes. Her combat training included kickboxing, judo, and Brazilian jiu-jitsu, allowing her to perform her own stunts effectively.
4. Core & Mobility Work
| Exercise | Sets | Reps |
|---|---|---|
| Hanging Leg Raises | 3 | 12 |
| Plank Holds | 3 | 60s |
| Russian Twists | 3 | 20 |
| Yoga & Stretching | – | – |
Scarlett Johansson’s Diet Plan: What She Ate to Stay Lean and Strong
Scarlett followed a high-protein, clean-eating diet to fuel her intense training sessions while maintaining a lean, toned physique.
Daily Meal Plan
Breakfast:
- Scrambled eggs with avocado and whole-grain toast
- Green smoothie (kale, spinach, banana, almond milk, protein powder)
Lunch:
- Grilled chicken breast with quinoa and roasted vegetables
- Mixed greens salad with olive oil dressing
Dinner:
- Baked salmon with steamed broccoli and brown rice
- Lentil soup with whole-grain crackers
Snacks:
- Greek yogurt with berries
- Almonds and walnuts
- Protein bars or shakes
Supplements Scarlett Johansson Took for Black Widow
To enhance recovery and maintain energy levels, she incorporated these supplements:
- Protein Powder – Supports muscle recovery and growth
- BCAAs (Branched-Chain Amino Acids) – Aids muscle repair
- Omega-3 Fatty Acids – Reduces inflammation and supports brain function
- Multivitamins – Ensures optimal nutrient intake
- Collagen Supplements – Promotes joint health and skin elasticity
Training Tips from Scarlett Johansson
- Train Like an Athlete – Focus on functional movements and agility, not just aesthetics.
- Stay Disciplined with Diet – Clean eating fuels performance.
- Recovery is Key – Prioritize stretching, sleep, and active recovery.
- Consistency Wins – Commit to a structured routine to see results.
Final Thoughts
Scarlett Johansson’s Black Widow transformation was a combination of strength, agility, combat skills, and strict nutrition. Her rigorous training and disciplined diet helped her perform demanding stunts while maintaining a lean, powerful physique.
Want to train like Black Widow? Follow her workout and diet plan, stay committed, and unleash your inner superhero!
