Could Training Like Tom Holland Level Up Your Routine?

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Hello Fitness Nerds,

This week, we’re diving into Tom Holland’s workout routine, the physical training that keeps him lean, strong, and ready for action-packed roles. From functional strength to mobility and stamina, Holland’s fitness plan is built for performance on and off the screen. Grounded in consistency and supported by expert guidance, his training strikes a balance between athletic power and everyday energy.

Training like Tom means less “oops, my back” and more “okay, I actually feel great.” Because every exercise can be a lower back workout… if you’re feeling bold and reckless.

In this week’s newsletter, we explore:

🔥 The full-body warm-up that gets him moving before every workout
💪 Strength and circuit training methods that keep him in superhero shape
💊 The supplement stack that supports his energy, recovery, and performance
🛏️ How recovery and quality sleep support his training load
⚡ The role of EMS in boosting results with short, intense sessions
📆 His weekly workout plan—when he lifts, rests, and recovers

Early Wake-Up and Warm-Up

Before he tackles a day filled with action scenes or intense gym sessions, Tom Holland starts with a smart, structured warm-up. It’s not just about getting loose, it’s a full prep routine that primes his body for performance and prevents injury.

• Light movement to activate the body: A short 5 to 10-minute session of jogging or jump rope gets his heart rate up and tells his body it’s go time.

• Mobility work for joint health: Hip circles, shoulder rolls, and arm swings help unlock mobility and keep his joints ready for dynamic scenes and wire work.

• Stretching for flexibility and injury prevention: Dynamic stretches keep his body loose and reduce the chances of stiffness or strain during intense workouts.

• Mini conditioning bursts: Quick movement drills between warm-ups keep his energy up and improve his coordination, endurance, and control.

• Warmup recommendation: Drinking electrolytes before training can help maintain fluid balance, support muscle function, and reduce the risk of cramps during intense sessions.

Whether he’s preparing for Spider-Man stunts or a serious training day, this warm-up keeps him consistent, focused, and ready to move at full speed.

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Morning – Strength and Circuit Training

Once he’s fully warmed up, Tom Holland jumps into a fast-paced strength and calisthenics session. It’s the core of his training and helps him build lean muscle, stay athletic, and perform like a superhero when the cameras roll.

• Bodyweight circuit as a primer: He typically kicks things off with a round of classic bodyweight moves like pull-ups, dips, and push-ups. These exercises fire up major muscle groups, increase blood flow to key areas, and get him into a training rhythm without putting unnecessary strain on his body early in the session.

• Main circuit with fast transitions: His primary workout block might feature a mix of explosive and functional movements like sprinting, kettlebell swings, air squats, burpees, crunches, and box jumps. These full-body circuits are done with quick transitions and minimal rest to maximize conditioning and keep the heart rate elevated throughout.

• Circuit variety across the week: Rather than repeating the same exercises daily, his routine rotates through different muscle groups and tools. Some days might feature dumbbell snatches, leg raises, bench presses, or clean and presses, adding new challenges while preventing plateaus and keeping training mentally engaging.

• High volume in short time: Workouts are usually completed in under an hour but pack in multiple rounds of high-rep sets. This efficient approach delivers muscle-building, fat-burning, and endurance benefits without the need for marathon sessions.

• Minimal rest between movements: There’s little downtime between exercises, so his sessions double as cardio and strength training. The intensity forces his body to stay in a constant state of effort, improving stamina while supporting lean muscle growth.

This circuit-based routine pushes his limits while keeping things fresh, making it a major reason he stays in top shape for Spider-Man and beyond.

Supplements to Support Training, Not Replace It

Tom Holland’s supplement routine is focused and minimal. Instead of chasing trends or using an overload of products, he sticks to a few reliable options that support his workouts and recovery while keeping things simple and sustainable.

• Creatine for gym performance: One of the most common additions to strength-focused routines, creatine can help with short bursts of power, extra reps, and muscle recovery. It's especially useful during high-volume training phases.¹

• Protein to fill nutritional gaps: Whether it's a post-workout shake or a quick morning fix, protein powders help him hit daily targets when meals fall short. This also supports faster recovery and lean muscle maintenance.

• Micronutrients blended in: Instead of popping several pills, he might blend greens powders or a multivitamin into his shakes. It’s a convenient way to boost daily intake of vitamins and minerals without interrupting his flow.

• Meal shakes between sessions: When pressed for time or appetite is low, a complete meal-replacement protein shake gives him the carbs, fats, and protein needed to stay fueled.²  

• A few everyday essentials: Things like a top-quality multivitamin or fish oil supplement might be included in his routine to support overall health, especially during long weeks of training and filming.³

This measured supplement approach lines up with the rest of his training style: practical, consistent, and focused on long-term results without the extra noise.

Midday Recovery – Staying Limber and Injury-Free

Once his main workout session wraps up, Holland doesn't shift into rest mode completely. Instead, he uses this time to focus on recovery with the same level of intention as his training. It’s about keeping his body loose, preventing injury, and staying ready for the next day’s workload.

• Cooling down with purpose: After training, he eases into static stretches that help reduce muscle tightness and bring down his heart rate. These stretches support long-term flexibility and reduce the chances of soreness interfering with the rest of his day.

• Dedicated bodywork sessions: Around midday, he often spends time on the treatment table for soft tissue work like massage or assisted mobility. These hands-on recovery methods help flush out tension and improve circulation to speed up muscle repair.

• Addressing problem areas early: Whether it's tight hips from sprint work or sore shoulders from upper body circuits, this recovery time is used to spot and manage potential trouble zones before they turn into injuries.

• Making recovery a routine, not a reaction: Instead of waiting for burnout or pain, he keeps recovery as a daily habit. This approach helps him stay consistent even during long training blocks or physically demanding filming schedules.

This recovery-focused block helps Holland stay strong, mobile, and injury-free while maintaining the intensity of his training. It’s a key part of how he continues to perform at a high level both in the gym and on set.

Afternoon Recovery and Refuel

After wrapping up his intense training and recovery work, the middle of the day shifts toward restoration. This slower-paced window helps his body recharge, reduce fatigue, and maintain the energy needed for his high-output lifestyle.

• Nutrition after training: A quick meal or protein-rich shake around this time helps replenish what was burned off in the gym. It supports muscle repair and keeps energy stable through the afternoon.

• Flexible approach to meals: Depending on the training focus, he may adjust his lunch intake. Some days call for a lighter meal or even none at all, while others require more food to support strength and size goals.

• Recovery-focused downtime: Stretching, rest, or even a short nap are often part of this midday block. It’s a way to allow both the body and mind to reset before any evening responsibilities kick in.

• Space for light commitments: If media appearances, meetings, or rehearsals are on the calendar, they’re usually slotted into this part of the day. When training is the main focus, the afternoon stays clear for full recovery.

This part of the routine adds a critical recovery window that balances the demands of his morning workout while keeping stress and fatigue under control.

Evening Reset and Recharge

After a productive start to the day, the evenings are designed to slow things down. It’s less about pushing limits and more about maintaining balance, refueling properly, and making room for life outside of training.

• Low-effort movement: When recovery is a focus but complete rest feels too passive, a short walk, stretching session, or mobility work keeps the body engaged without overdoing it.

• Main meal of the day: Dinner usually serves as the most filling and satisfying meal, both to replenish energy and to enjoy something comforting, especially if it's cooked by someone close to him.

• Flexible approach to nutrition: If he's in a muscle-building phase, portions tend to increase with more calorie-dense foods. On lighter training days, the evening meal may stay simpler and cleaner.

• Time to unwind: Whether he’s catching up with friends, watching something low-key, or simply staying off his phone, this block is for mental reset. The goal is to wake up recovered and ready for the next session.

The slower pace in the evening makes his training sustainable. It’s not just about how hard he works in the gym but how well he recovers outside of it.

Sleep and Recovery

No matter how intense the workouts are, real progress depends on what happens afterward. For someone juggling training, filming, and stunt work, consistent sleep is the foundation that keeps it all functioning at a high level.

• Early rest as a priority: He often turns in early to make sure he gets 7 to 9 hours of quality sleep. Especially after heavy training days, deep rest allows his body to recover from the physical strain.

• Muscle repair overnight: Growth hormone production during sleep helps repair torn muscle fibers and supports strength development. Without it, even the most demanding workouts lose their impact.⁴

• Energy reset for the next day: Restful sleep helps maintain the stamina needed for early-morning training and full-day schedules. It’s key to staying mentally sharp and physically capable.

• Adjusts for travel and shoots: Late nights or odd hours on set can throw off his rhythm, but he makes time to catch up on rest quickly to avoid falling behind on recovery.

Getting sleep right isn’t just a nice bonus—it’s a core part of what makes the Tom Holland routine effective, sustainable, and results-driven.

EMS Workouts for Extra Intensity

Alongside his traditional workouts, he sometimes incorporates high-efficiency tools to stay in peak condition, especially when time is limited. One of those tools is EMS, or Electrical Muscle Stimulation, a method that pushes the body in new ways without long gym hours.

• What EMS actually does: Using electrical pulses to activate muscles, EMS boosts engagement during even the simplest movements. The extra stimulation forces deeper contractions than a typical low-impact session.

• Efficient but intense: A short EMS session can deliver the burn of a full workout. He’s noted how 30 minutes in the suit can feel like cramming in an entire gym session.

• Takes a toll despite low effort: Even with basic movements, the added stimulation can make squats or lunges feel surprisingly challenging. It’s not just movement—it’s controlled strain.

• Great for time-sensitive prep: When under pressure to get results quickly, EMS helped him stay on track. It served as a powerful tool for maintaining definition during physically demanding roles.

• Beginner-friendly option: The Visionbody EMS suit makes EMS more accessible by removing the need for large machines. It’s a compact, home-friendly way to activate muscles and try this method for yourself.

While it’s not something he uses daily, EMS added variety and intensity when his schedule was packed. For anyone looking to push their training further or experiment with new recovery tools, it’s a smart addition to consider.

Weekly Workout Game Plan

To stay camera-ready and physically prepared, he follows a weekly rhythm that blends strength, cardio, and recovery. Even when filming ramps up, the basic framework stays consistent, helping him train hard without burning out.

• Monday full-body strength: He kicks off the week with a fast-paced strength session that blends bodyweight moves and lifting basics. Circuits with push-ups, pull-ups, and squats get major muscle groups working right away.

• Tuesday conditioning day: The focus shifts to cardio with sessions that might include parkour, boxing, or short bursts of HIIT using a treadmill or assault bike. The goal is speed, sweat, and endurance without heavy weights.

• Wednesday gym session: Midweek brings another round of strength training—this time with equipment like barbells and dumbbells. Moves like snatches, presses, and loaded carries are mixed with core work and timed rounds.

• Thursday recovery movement: He doesn’t go fully off-duty here. Instead, he might hike, do light mobility drills, or join a yoga session to stay active while giving his muscles a break.

• Friday power finish: The week usually wraps with a challenging strength circuit that tests the full body. Expect burpees, deadlifts, and grip-heavy movements to push intensity before rest days.

• Saturday light reset: He dials things down with walking, stretching, or a casual sport like golf. It’s an intentional slowdown to help the body recharge.

• Sunday full rest: The final day is all about rest and letting muscles bounce back. A quiet day like this helps him start strong again on Monday.

This structure gives his routine just the right balance, enough to build and maintain strength without running into burnout.

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Tom Holland doesn’t leave his fitness up to chance. His workouts are focused, consistent, and built to deliver real results. If you're ready to skip the confusion and start building routines that actually work, join our group on Facebook and follow us on Instagram for more. We bring you science-backed habits to help you move better, feel stronger, and stay consistent over time.

Progress doesn’t come from guessing. It comes from routines that work.

The Routines Team

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