Train like Wonder Woman | Gal Gadot ‘Wonder Woman’ workout

Train like Wonder Woman | Gal Gadot ‘Wonder Woman’ workout


Wonder Woman was a box-office triumph, spreading messages of feminism and inspiring woman everywhere to head to the gym and work for their very own superhero bod. 

It took six months of hard work prior to filming for Gal Gadot to get her Wonder Woman physique. 

Here’s how you can do it. 

How did Gal Gadot go about training for such a role? 

At 5’10, Gal Gadot is known for her long, slender physique but the role of Wonder Woman required building a more muscular, toned frame. 

While you might not have the time (or the energy) to follow her 6 hours a day training schedule, there are things you can do to make your training schedule fit for the Wonder Woman you are.


Unlike Batman and Aquaman, the aim of Gal’s Wonder Woman training programme was not to bulk up too much. Striking a balanced combination between building muscle and keeping lean was Gal's challenge.

A more endurance-based strength building programme alongside explosive bodyweight exercises to build strength and agility, will have got Gal Galdot her Wonder Woman physique.

Top Tip: Exercises such as crab walks and bear crawls are great for building a toned muscular physique and can be done anywhere! 

Outside of the gym

Training to be Wonder Woman required not only building strength but also maintaining a lean physique while being able to perform the films many fight scenes convincingly. 

For Gal, this meant getting outside of the gym and doing different forms of exercise.

If you head over to Gal’s Instagram, you can see that rock climbing and horse riding were firm favourites during her 6 months training programme. 

Gal also used boxing to build strength, burn fat and get her Wonder Woman ready. 

Our top tips for getting Gal Gardot’s Wonder Woman physique are: 

  • Do a mix of endurance-focused resistance training and functional training to build muscle and keep lean. 
  • Focus less on heavy lifting and more on ensuring each exercise is performed with correct form and increase your muscles time under tension (for Gal this was important as she admits to not being a gym junkie and instead prefers exercises such as the paddleboard).
  • Focus your diet on whole foods and ensure you’re getting a good balance between your carbohydrates, protein and fats. 
  • Don’t feel restricted to the gym – exercise comes in all different shapes and forms and trying something new will allow you to challenge your body in different ways.
  • Take care of yourself and don’t overdo it (6 hours a day is excessive for anyone, and if you’re a beginner, your body needs time to rest and recover).

Getting a body like Wonder Woman doesn’t happen overnight, so expect to have to put in the work both inside and outside the gym.

Don't have unrealistic expectations of yourself - enjoy the journey and take care of yourself. Fuel your body right, exercise effectively and sensibly and kick ass.

Which superhero do you want to see next? Let us know in the comments below.

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