Scarlett Johansson, renowned for playing Black Widow in the Marvel Cinematic Universe, has undergone a remarkable physical transformation for the role. But how did the actress achieve and maintain the toned physique that became a signature of her character?
In a 2022 interview with Vanity Fair, Scarlett admitted to feeling “intimidated” when she first took on the role of Natasha Romanoff in Iron Man 2. At the time, she had never stepped foot in a gym and found herself at a massive, intimidating gym in Los Angeles. “I didn’t know how to use any of the equipment,” she said. “I was so intimidated.”
Fast forward to today, Scarlett, now 40, works closely with fitness professionals to keep her in top shape. Here’s a breakdown of her fitness routine and the secrets behind her continued success in staying in “Black Widow” shape.
Strength Training and Athletic Approach
Scarlett’s trainer, Eric Johnson, has been a key part of her fitness journey. In an interview with Harper’s Bazaar UK in 2019, Eric revealed that they treated Scarlett’s training like an athlete preparing for competition, with a strong emphasis on performance. “By focusing on her performance, her physique just followed,” he explained.
Scarlett’s workout includes a mix of plyometrics, yoga, Olympic weightlifting, kettlebells, and gymnastics. The routines begin with mobility work followed by lower-body plyometrics, core exercises, medicine ball throws, and dynamic mobility drills. Some of her go-to exercises are pull-ups, deadlifts, pistol squats, military presses, and kettlebell swings.
Eric praised Scarlett for her consistency, noting that she typically works out two to three days a week for maintenance, but sometimes up to five or six days when training intensifies. Her dedication to fitness has impressed even Eric’s brother, Ryan, co-founder of Homage fitness. “Her work ethic is unmatched,” Ryan said. “She’s not afraid to get strong.”
Nutrition Plays a Vital Role
Beyond physical training, Scarlett’s diet plays a critical role in maintaining her physique. Eric focuses on ensuring she consumes enough protein, carbohydrates, and healthy fats to support her training. “Nutrition is vital for recovery,” he told Women’s Health. “I can put together the perfect program, but none of it matters unless Scarlett can recover from the demands we place on her.”
With her busy filming schedule and responsibilities as a mother and entrepreneur, Scarlett faces a lot of stress. Eric emphasized that proper nutrition helps her recover from it all. “We want to make sure she’s eating enough calories for this,” he added.
Pilates: A New Focus
While heavy lifting was a cornerstone of Scarlett’s training in the past, her fitness routine has evolved. Speaking on The Skinny Confidential podcast in 2023, she revealed that she has shifted her focus toward Pilates.
“I did weight lifting for a long time. That was my thing,” Scarlett said. “I liked lifting heavy and low reps.” However, as her body started reacting differently to heavy lifting, she turned to Pilates for relief. “I started doing Pilates to give myself a break from the heavy weightlifting, and I just fell in love with it,” she explained. “Now I do that most regularly.”
Scarlett’s journey shows that fitness is not just about lifting weights; it’s about finding balance, consistency, and adapting to what works best for the body over time.
