Tom Holland’s Workout Routine in 2025

Early Morning – Warm-up and Mobility

Before jumping into intense training, Holland takes time to ease into the day with a warm-up that prepares both his body and mind. This part of his schedule helps set the tone for his entire routine and keeps him ready for everything from wire work to strength training.

• Light cardio to get moving: He begins with 5 to 10 minutes of light movement, often jogging or using a jump rope. This helps increase his heart rate gradually, improves blood flow, and mentally signals that it’s time to train. It’s a simple way to activate the body before the real work begins in his workout plan.
• Mobility drills for joint health: Movements such as hip circles, shoulder rolls, and arm swings help loosen his joints and improve overall mobility. These drills are especially important to keep his body ready for action scenes and stunt-heavy sessions.
• Stretching for flexibility: Dynamic stretches are added to further open up the hips, shoulders, and spine. This keeps his muscles flexible and reduces the risk of injury. It also supports smoother transitions during his full-body training sessions.
• Conditioning between exercises: Functional movement drills are used between warm-up sets to keep his muscles engaged and ready. These short bursts of activity help improve control, coordination, and endurance, which are all key parts of his exercise routine.

This warm-up section isn’t just a quick start, it’s a key part of his workout routine that helps him perform safely and stay consistent, especially when preparing for physically demanding roles like Spider-Man.

Morning – Strength/Calisthenics Circuit

After completing his warm-up, Holland moves straight into a high-energy strength and conditioning block. These circuits form the core of his training and help him stay lean, athletic, and ready for demanding roles. Each day looks slightly different, but the goal remains the same: challenge the body with volume, variety, and intensity.

• Bodyweight circuit as a primer: He often starts with a short set of classic bodyweight moves like pull-ups, dips, and push-ups. These exercises activate key muscle groups and help him get into the rhythm of training without using heavy equipment.
• Main circuit with fast transitions: A full-body circuit may include movements like sprinting, air squats, kettlebell swings, crunches, burpees, box jumps, and seated leg tucks. He performs one full round, takes a short rest, then repeats the sequence.
• Circuit variety across the week: On some days, the focus shifts to different muscle groups with exercises like clean-and-presses, bench presses, dumbbell snatches, or hanging leg raises. This keeps the sessions from becoming repetitive and hits every part of his body.
• High volume in short time: Most circuits are completed in under an hour but include several rounds. These sessions push his strength and endurance while keeping his heart rate high from start to finish.
• Minimal rest between movements: Each movement flows quickly into the next, giving him a cardio boost while building muscle and burning fat. The short breaks force his body to recover fast and stay challenged throughout the workout.

This part of the Tom Holland workout routine shows just how much effort goes into staying in superhero shape. With intense circuits and high reps, it’s no surprise that his Spider Man workout has become one of the most talked-about fitness regimens among fans and trainers alike.

Late Morning – Recovery Routine

After putting his body through high-volume circuits and fast-paced training, Holland doesn’t just call it a day. Recovery is treated as an important part of his routine, helping him stay consistent, prevent injury, and bounce back quickly for his next session.

• Stretching to cool down: He wraps up his workout with static stretches that help lengthen tight muscles and lower his heart rate. This step improves flexibility and helps reduce soreness later in the day.
• Treatment table sessions: After stretching, he typically spends about 30 minutes receiving soft tissue work. This may include massage or light physical therapy aimed at flushing out lactic acid and speeding up recovery.
• Focus on injury prevention: These recovery sessions are used to target specific sore spots and areas that may feel tight after training. It’s a proactive approach to keeping his body healthy during heavy weeks of filming and stunt work.
• Regular recovery built in: Instead of using recovery only when injured, Holland makes it a regular habit. This helps support the physical demands of his workout plan and keeps him performing at a high level.

This structured recovery helps balance the intensity of the Tom Holland workout and gives his body the support it needs to stay strong during demanding schedules and action-packed roles.

Afternoon – Refuel and Rest

Once the workout and recovery are out of the way, the rest of the day shifts to restoring energy for Tom Holland. This slower pace supports physical recovery while keeping stress low after a demanding morning.

• Post-workout nutrition: A protein-rich shake or light meal helps rebuild muscles and support recovery. It’s an effective way to refuel after completing a high-rep circuit or bodyweight workout.
• Adjustable eating routine: On rest or maintenance days, lunch might be skipped entirely. During bulking periods, meals become more regular to support strength and size goals that align with the workout routine.
• Rest and recharge: With no filming or rehearsals, this time is often used for napping, stretching, or relaxing. These quiet hours help the body bounce back and prepare for the next round of training.
• Afternoon commitments as needed: If there’s work to be done, like media events or rehearsals, it usually happens later in the day. On training-focused days, the afternoons stay mostly free.

This midday block supports the workout routine by adding fuel and recovery time, especially after intense sessions like his bodyweight ladder or 1500 rep workout.

Evening – Additional Activity or Rest

As the day winds down, fitness often takes a back seat for rest and time with loved ones. Even after an intense training schedule, recovery isn’t just about stretching and therapy, it’s also about enjoying normal life outside the gym.

• Optional light sessions: If needed, he may add a second workout, often low-intensity like swimming or yoga, to help with recovery or boost flexibility. These lighter sessions give his body movement without adding too much stress.
• Hearty dinner with family: Evenings are usually when he enjoys his biggest meal of the day, often prepared by a family member. These meals help replace lost energy and support his physical training goals.
• Extra food during bulking: On days where more calories are needed, he may add high-calorie comfort foods to his diet. This is especially helpful during muscle-building phases tied to his workout routine.
• Time for rest and socializing: The evenings are also a chance to relax, spend time with friends, or simply unwind. This part of the day supports mental recovery and keeps his overall routine sustainable.

This balance of movement, food, and downtime is what makes his exercise routine work long-term. It’s not just the intensity of the workouts but also the recovery habits that make his body workout so effective.

Sleep

Training hard is only part of the picture. What happens during rest can make or break progress. For someone balancing fitness, filming, and stunt work, quality rest helps everything stay in sync.

• Early nights for recovery: He typically aims to be in bed early enough to get 7 to 9 hours of sleep. This is especially important after intense training days that include circuits, sprint work, or weighted lifts. The body does most of its muscle repair during deep sleep, so consistent rest plays a direct role in how well he recovers.
• Supports muscle growth: During sleep, the body releases growth hormones that help build and repair muscle tissue. Without this, even the hardest workouts won’t lead to real gains. Prioritizing rest helps make the most of strength work, whether it’s bodyweight routines or heavy lifting days.
• Maintains daily energy: Starting workouts early and pushing through demanding physical routines requires strong energy reserves. Good sleep improves focus, mood, and stamina, all of which keep the daily plan on track without crashing midday.
• Adapts around filming: Set life can throw off sleep schedules, with long hours or late nights. Even when routines shift, he makes it a point to catch up on rest as soon as possible to avoid long-term fatigue or slow recovery.

Getting proper rest is one of the most underrated parts of the Tom Holland exercise routine. It’s what allows all the hard work in the gym to actually stick and show results.

Weekly Workout Schedule

A consistent routine is what helps him stay in shape even during busy filming months. While the schedule may shift based on his acting commitments, the structure remains focused on balancing strength work with recovery and movement.

• Monday training focus: The week kicks off with a full-body strength workout that combines traditional lifts with bodyweight circuits. Exercises like pull-ups, push-ups, and squats are grouped in fast-paced rounds to fire up major muscle groups.
• Tuesday cardio session: He steps away from weights to focus on aerobic conditioning. This could include boxing, gymnastics, parkour, or a short HIIT session using equipment like a treadmill or bike to keep things fast and effective.
• Wednesday gym routine: Midweek brings another tough gym session. This time, he might use equipment such as barbells and dumbbells for clean-and-presses, snatches, bench presses, and core work. Circuits are often timed or include short rest breaks.
• Thursday active recovery: The goal here is to stay active without heavy resistance. He may go for a hike, play a sport, or try a recovery session like yoga or light mobility work. These lower-impact days help prevent soreness from building up.
• Friday strength wrap-up: The week usually finishes with one more challenging strength circuit. He might combine movements like deadlifts, burpees, and hanging leg raises into a high-rep format, hitting the full body one last time before rest days.
• Saturday rest strategy: After five solid training days, the body gets a break. Light stretching, walking, or hobbies like golf help him stay loose without pushing too hard. This time also supports the recovery needed for more demanding sessions.
• Sunday recovery reset: Another day off helps reset his energy and gives muscles more time to recover. It’s a quiet end to the week before jumping back into strength and conditioning work on Monday.

From weight training to cardio and rest, each piece plays a role in helping him stay lean, strong, and camera-ready.

EMS Training

In addition to his regular gym sessions, he occasionally turns to new methods that help boost results in less time. One of the more intense tools in his lineup is EMS, short for Electronic Muscle Stimulation, used during prep for physically demanding roles.

• How EMS works: This training method uses electrical impulses to stimulate muscle contractions while performing basic movements. The added stimulation forces muscles to engage more than they normally would in a low-impact session.
• Feels like a full workout: A short EMS session can mimic the effect of a much longer gym workout. In his case, it felt like squeezing two hours of effort into just 30 minutes.
• Physically demanding: Even though the movements might seem simple, the electrical stimulation makes the exercises feel much tougher. He once joked about the strange feeling of being “zapped” into doing squats.
• Used for fast results: EMS sessions helped him stay on track when time was tight. It became one more tool to maintain strength and definition while preparing for high-energy roles.
• For those getting started: A good option for beginners is the Visionbody EMS suit, which allows you to try EMS training at home without needing bulky machines. It’s designed for convenience while still delivering muscle activation benefits.

Though it’s not a core part of his workout routine, EMS training gave him an extra edge during Spider-Man prep. For someone balancing heavy stunts and recovery, this method offered a way to challenge his muscles in new ways.

Want to learn more about how EMS works, what it feels like, and how to use it safely? Check out our full EMS Training Guide to get started.

Supplements

He doesn’t rely on a long list of powders or pills to support his fitness. Instead, his approach to supplements is simple and practical, with just a few additions that match his training goals and diet.

• Creatine monohydrate: This is often used to support strength and size by boosting muscle energy. It can help with lifting heavier weights and squeezing out extra reps during gym sessions.
• Protein shakes: A shake in the morning or post-workout helps him hit his protein needs on days when he can’t get enough from meals. It also makes recovery more efficient after high-volume sessions.
• Vitamins and minerals: His shakes are sometimes blended with greens powders or multivitamins, making it easier to cover basic nutritional gaps without taking separate pills.
• Meal-replacement protein: He may use a complete protein powder that includes carbs, fats, and micronutrients when he needs a quick, balanced option between meals.
• Other basics: While there’s no sign he takes fat-burners or performance boosters, things like a daily multivitamin or fish oil supplement might be part of his routine, even if he hasn’t confirmed it.

This kind of supplement plan matches the rest of the Tom Holland workout protocol, simple, effective, and built on consistency. It supports his intense workouts without going overboard on products.