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tom holland spiderman workout

As the face of Spiderman in the Marvel cinematic universe, Tom Holland is one of the most recognizable young actors in Hollywood today.

Beloved on the internet by his millions of fans worldwide, Holland is popular not only for his charm but also for his athletic ability.

Both his physique and his stunt ability are an inspiration to many young gym-goers in the current fitness environment.

This article covers the workout routine and eating patterns of Tom Holland. Read on to find out what allows him to bring the physicality he’s known for to his popular movie roles.

Let’s dive into Tom Holland workout routine!

Tom Holland Current Bio and Stats

After being noticed by talent scouts during his run in Billy Elliot: The Musical Live, Tom Holland scored several big roles.

The first was alongside Chris Hemsworth in In the Heart of the Sea in 2015, before being cast as the new Spiderman in Captain America: Civil War.  

Having now appeared in six Marvel films, Holland’s latest outing was in the film adaptation of the popular video game franchise Uncharted.

  • Age: 26
  • Height: Approx. 5’8” (173cm)
  • Weight: Approx. 141lbs (64kg)
  • Date of Birth: June 1, 1996
  • Occupation: Hollywood actor
  • Career: Dancer, stage actor, film star
  • Notable Achievements:
    • British Academy Film Award
    • London Film Critics Circle Award
    • Spiderman in six MCU films

Tom Holland Workout Fundamentals

tom holland workout

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In addition to his acting skills, Tom has a background in dance and gymnastics.

This played a big factor in him scoring the role of your friendly neighborhood Spiderman.

After being cast in this role, Holland has explained in interviews that he trained with a coach, as well as with his workout buddy, most days of the week.

As you’ll see below, Tom’s workouts involve a good mix of everything you’d expect from a Spiderman program.

In addition to training for a lean, agile-looking physique, Holland also trains to be able to perform much of his own stunt work.

The following section will provide more detail on what a typical training week would look like for Tom Holland.

Tom Holland Workout Routine

tom holland workout guide

Tom Holland’s training program changes depending on the roles he is preparing for.

As mentioned, Tom has to consider many factors in his program. This includes maintaining an aesthetic physique and keeping his athletic skills intact for stunts on set.

The following is an example of a weekly schedule aiming to fit in sufficient sessions of strength, aerobic conditioning, and technical skills.

Weekly Schedule:

Monday: Strength + conditioning

Tuesday: Stunt + skill work

Wednesday: Strength + conditioning

Thursday: Stunt + skill work

Friday: Strength + conditioning

Saturday: Stunt + skill work

Sunday: Rest/cardio

This schedule could also possibly expand out to multiple sessions a day. It all depends on how much training Holland has to do for a particular movie.

For the average lifter reading this who doesn’t have any big Hollywood releases coming up, focus on the strength and conditioning workouts featured below.

Tom Holland Style Workout Plan

tom holland workout plan

These sessions are three full-body workouts incorporating elements of combat, conditioning, mobility, and strength work.

While Tom has mentioned sessions lasting an average of a little over an hour, this takes into consideration a full warm-up, cool-down, and any gymnastic skills for that day.

When you are ready to progress these workouts, incorporate some of these principles of gymnastics strength and conditioning to continue developing.

The following workouts consist entirely of exercises performed by Tom in preparation for roles in Spiderman or Nathan Drake in Uncharted.  

Tom Holland Workout 1

ExerciseSets x RepsRest
Boxing speed bag3 x 3 min rounds1 min
Box jumps3×81-2 min
Plyo push-ups3xMAX1-2 min
Chain chin-ups3xMAX2-3 min
Plank twist3×10-20 each side1 min 

Tom Holland Workout 2

ExerciseSets x RepsRest
Burpees3 x 1 min rounds1-2 min
Horse stance3 x 1 min rounds1 min
Spider-man push-ups3xMAX1-2 min
Wide grip pull-up3xMAX2-3 min
Cable woodchopper3×10-20 each side1 min

Tom Holland Workout 3

ExerciseSets x RepsRest
Battle rope8 x 30 sec rounds30 sec
Heavy tire flips3×101 min
Sliding push-ups3xMAX1-2 min
Ring pull-up3xMAX2-3 min
Parallel bar L-sit3xMAX hold1 min

Bonus: Tom Holland Challenges

For those interested in acquiring some of the more gymnastic skills of Tom Holland, you can try his handstand T-shirt challenge featured above.

If you’re not quite there yet, check out these tutorials on basic but impressive skills such as the handstand and backflip:

Tom Holland Dieting and Food Preferences

tom holland diet

As a Hollywood actor, Tom Holland has had several different experiences of dieting differently for particular roles.

For example, in In the Heart of the Sea, Holland – along with much of the cast – severely restricted calories to achieve an emaciated, sea-stranded effect.

Following this, Tom had to greatly increase his calorie intake to bulk back up for his first gig as Spiderman.

At the relatively young age of 26, Tom is able to eat a normal, balanced diet, and doesn’t seem to be too restrictive in his food preferences.

That being said, when training and preparing for his latest Spiderman, Tom ate a very clean diet with a calorie surplus to add lean muscle.

Tom Holland Meal Preferences

  • Breakfast: Oats, eggs, peanut butter
  • Lunch: Chicken breast, rice, avocado
  • Dinner: Steak, rice, broccoli
  • Snacks: Bananas, protein shakes

Tom Holland Diet Plan

The following diet is an example for those with a smaller, leaner frame like Tom Holland who wants to add muscle mass without putting on too much body fat.

You’ll notice certain foods included here to add calories in the form of healthy carbohydrates and fats.

Although muscle can be added while in a hypocaloric state (with the right training), research shows the best way to aid muscle hypertrophy is in a caloric surplus.

For those looking to maintain or lose weight, you can modify the example Tom Holland plan below to your calorie requirements.

Meal 1

  • Oatmeal
  • 3 eggs
  • 1 banana
  • 2 spoons peanut butter


  • Whey protein
  • Rice cakes
  • 2 spoons peanut butter
  • 1 banana

Meal 2

  • Chicken breast
  • Avocado
  • White rice
  • Broccoli


  • Whey protein
  • Banana

Meal 3

  • Sirloin steak
  • Jasmine rice
  • Broccoli

Tom Holland Supplement Preferences

tom holland supplements

As you can see from the example diet above, Holland would consume protein supplements to ensure optimal protein intake to support muscle growth.

Studies show whey protein in particular to be highly effective in promoting lean body mass gains, especially in the post-workout period.

Some sources claim Tom takes other supplements such as multivitamins, collagen, and other products for general well-being.  

As always, be sure to consult a qualified professional before adding new supplements to your routine.

Final Thoughts

So, what do you think of our overview of Tom Holland’s workout and diet habits? 

Let us know your experience with the Tom Holland-inspired workouts in this article – and your favorite Spiderman moments – in the comments!

If you know any fellow Tom Holland fans interested in getting into shape like him, don’t forget to share this article around.