What Hugh Jackman can teach us about staying fit
With his intense discipline and superhero build, Hugh Jackman is undeniably a paragon of what hard work and healthy habits can do for the human body. Through his iconic role as The Wolverine and multiple high-energy stage musicals, he’s managing to maintain an astonishing silhouette. While his diet and exercise regimen may be intense, the average person can learn a great deal from everything he does to bring characters to life.
When he’s not in the throes of preparing for a role, Jackman manages to add some movement into his daily habits. Back in 2014, when he was still in his 40s, he told the Los Angeles Times that he trains for one hour every day and rides his bike everywhere for extra cardio. Besides that, he’s been known to enjoy kickboxing, tennis, and yoga as well. Not only has he created a consistent routine that’s maintainable for him, but he has also adapted his daily habits and lifestyle to incorporate extra movement.
When he’s prepping more actively for the role of Wolverine, a process that can take up to six months, his workout routine gets a lot more intense. Not only does his figure need to look “animalistic” for the character, but the action-packed film requires him to be capable of performing difficult moves. Hence, his training focuses on mobility, fighting, and jumping as well. He spends about two and a half hours training during this time, including one hour of heavy weights in the morning and 45 minutes of higher-volume lifting in the afternoon, with more reps and sets. As for specific exercises, Jackman says if he had to choose only one exercise to do, it would be deadlifts. Besides that, it’s chin-ups, rows, and both front and back squats.
Since he first appeared as Wolverine in “X-Men” (2000), Jackman’s diet has evolved. In 2012, he said in a 60 Minutes interview that he would eat 4,000-4,500 calories while bulking, and 3,000-3,500 when he’s trying to lean out. Over time, this number has continued to increase. In 2024, in an interview with Jimmy Fallon, the number rose to 6,000 calories a day. The peak seemed to be in 2023, when Jackman posted a picture of his meal prep, with each box labeled with the calorie count. Overall, the numbers added up to over 8,000 calories.
Beyond the calorie count, what does Jackman actually eat? As anyone could imagine, the “Wolverine Diet” includes a lot of lean protein, steamed vegetables, and, to a lesser extent, whole grains. This includes chicken and a lot of tilapia. Back in 2014, he stated that he consumed protein six times a day and began his day with it. Brown rice, protein shakes, beans, and sweet potatoes are on the table as well. Steak, he said, is a “maybe.” Additionally, he cuts out sugar and alcohol.
While Jackman’s lifestyle is heavily dependent on his work, which requires him to maintain a specific physical appearance, anyone can be inspired by his healthy habits and the logic behind them. As he’s gained muscle over time, he’s had to increase his calorie intake, as muscles burn more calories. His consistency is admirable, as he works out at least five days a week. He works out for at least an hour each day, but even 15 minutes a day can be significant if it ensures consistency over time. Jackman makes healthy living a part of his daily life. Small changes, such as riding a bike instead of taking a car, can add up to make a big difference. Jackman has been maintaining his figure for at least 25 years now, even as he approaches 60, demonstrating that staying fit is a lifelong practice that knows no age.
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