Acting, as we know, is far more than just delivering lines and hitting marks; it’s a profound commitment to embodying a character, inside and out. While it’s often the male actors who grab headlines for their bulked-up physiques and intense physical preparations, there’s a powerful roster of actresses who have quietly, yet ferociously, transformed their bodies to bring truly unforgettable characters to life.
This isn’t just about looking good for the camera; it’s about pushing physical and mental limits to achieve an authenticity that resonates deeply with audiences. From the demanding world of superheroes to the gritty realism of action epics, these women have proven that dedication knows no gender, breaking stereotypes and redefining what it means to be a physically capable performer in Hollywood.
Get ready to be utterly amazed and incredibly inspired as we dive into the rigorous routines, formidable challenges, and stunning results of these incredible actresses. They weren’t afraid to put in the work—and it shows in every powerful punch, every gravity-defying stunt, and every frame of the movies and TV shows in which they starred. Let’s celebrate the women who truly got ripped for their roles, pushing their bodies to limits they once thought unimaginable.
1. **Alicia Vikander — Tomb Raider**Video game icon Lara Croft is a character synonymous with athleticism and resilience, first brought to life on the big screen by Angelina Jolie in 2001. After a 15-year hiatus, the franchise returned in 2018 with a new face for the legendary spelunker: Alicia Vikander. This marked a significant milestone for Vikander, as it was her first time landing the main lead in a major action-adventure film, a role that demanded an extraordinary physical commitment.
To convincingly portray one of the toughest and most athletic video game characters of all time, whose body is constantly put through the wringer, Vikander underwent an intense transformation. She added a remarkable 12 pounds of muscle to her frame, engaged in mixed martial arts training, and adopted a demanding diet of up to five meals a day. It was a rigorous regimen designed to mold her into the formidable adventurer we saw on screen.
Her background as a trained ballet dancer gave her a significant advantage in terms of extreme physical discipline. This prior experience provided a solid foundation, allowing her to embrace the demanding routine required for Croft. Her personal trainer, Magnus Lygdbäck, confirmed that Vikander started getting in shape seven months before filming began, following a routine typically reserved for professional athletes.
Vikander’s four-day workout plan was meticulously structured, focusing on different muscle groups: legs, chest and shoulders, back and shoulders, and biceps and triceps. This comprehensive approach, despite demanding 4 AM starts, resulted in her gaining impressively ripped abs, truly cementing her transformation into the iconic, physically capable Lara Croft. The dedication paid off, making her portrayal utterly convincing.
2. **Brie Larson — Captain Marvel**The Marvel Cinematic Universe finally got its first female-led superhero movie in 2019 with “Captain Marvel,” introducing Carol Danvers as one of the most powerful characters in the MCU. While much of Captain Marvel’s might stems from her cosmic abilities, the role also demanded a physical presence that suggested she could, indeed, scrap when necessary. Brie Larson was determined to ensure Carol Danvers looked every bit the part of a formidable warrior.
Larson openly admitted to experiencing a serious case of imposter syndrome when she was first cast. She humorously recounted her anxiety to Business Insider, confessing, “Oh my gosh, Marvel doesn’t know that I don’t even know how to walk up a hill without being out of breath.” This relatable honesty made her subsequent transformation all the more inspiring to fans everywhere.
However, Larson took the challenge head-on, committing to a regimen that pushed her far beyond her perceived limits. She proudly stated that she “went far beyond what [she] ever believed was possible for [her] body.” This commitment led to some truly astounding physical achievements, demonstrating her unwavering dedication to the role.
Her training culminated in her being able to deadlift an impressive 200 pounds, hip thrust 400 pounds, and even push a Jeep by herself. Since embodying Captain Marvel, Larson has continued to hit every workout milestone she has set, including effortlessly performing one-armed pull-ups and push-ups with each arm. Her transformation showcases the immense benefits of strength training and the power of setting seemingly impossible goals.
3. **Daisy Ridley — Star Wars**The “Star Wars” sequel trilogy, to say the least, has had a complicated relationship with its ardent fanbase. However, the undeniable hard work and talent poured into those films by many, including star Daisy Ridley, should never be overlooked. Ridley joined the cast of “Star Wars: The Force Awakens” early in her acting career as Rey, an orphan from the desert planet Jakku whose controversial lineage connects her to none other than Emperor Palpatine.
Rey’s journey throughout the sequel trilogy saw her evolve into a formidable force-wielder and, by the third film, “The Rise of Skywalker,” she became the first female main protagonist of a live-action “Star Wars” movie. This monumental role demanded not just emotional depth but also an extraordinary level of physical prowess, which Ridley committed to entirely.
Her preparation for “The Force Awakens” was nothing short of gruelling, even before her official debut as Rey. For three months, Ridley dedicated five hours a day, five days a week, to intense workouts and fight training. This rigorous schedule ensured she was ready to handle the lightsaber battles, high-stakes chases, and demanding physical choreography that defined Rey’s character.
It’s no wonder that Rey eventually felt emboldened to christen herself as a Skywalker, a narrative choice that resonated with her character’s growth and incredible physical capabilities. Ridley’s unwavering commitment to her training truly paid off, making her portrayal of Rey a standout and earning her training regimen the unofficial, well-deserved title of “the Skywalker routine.”
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4. **Uma Thurman — Kill Bill Vol. 1 and 2**Quentin Tarantino’s deep appreciation for 1970s cinema inevitably led him to the golden era of martial arts movies, culminating in his iconic revenge epic, “Kill Bill.” So expansive was his vision that the film had to be split into two parts, with “Kill Bill Vol. 2” notably being the only direct sequel Tarantino has made in his entire career. At the heart of these genre-bending masterpieces was Uma Thurman, whose powerhouse performance as Beatrix “The Bride” Kiddo made the films truly shine.
Thurman’s transformation into The Bride was a testament to her dedication and the meticulous craftsmanship of the production. To credibly portray a character capable of exacting such brutal revenge, she had the extraordinary opportunity to train under the legendary filmmaker and fight choreographer Yuen Woo-ping. Woo-ping, renowned for his work with Jackie Chan in the 1970s and for revitalizing martial arts cinema in the 2000s with “The Matrix” and “Crouching Tiger, Hidden Dragon,” was the perfect mentor.
He put Thurman through an incredibly intensive regimen, requiring 40 hours a week of training for three months. This immersive experience was designed to hone her into someone who could convincingly take on an entire army of 88 henchmen single-handedly. The training encompassed various martial arts disciplines, weapon handling, and intricate fight choreography, pushing her physical limits day after day.
Reflecting on the grueling experience, Thurman told IGN in 2003, “It was very empowering to make it out alive from The House of Blue Leaves with my joints semi-intact.” This quote perfectly encapsulates the sheer intensity and physical toll of her preparation, highlighting both the challenge and the profound sense of accomplishment in becoming one of cinema’s most iconic and formidable action heroines.
5. **Alison Brie — GLOW**Physical transformations for tough characters aren’t limited to the silver screen; television productions are increasingly demanding the same level of commitment. Alison Brie, previously known for her roles as the nervous bookworm Annie on “Community” and the sophisticated trophy wife Trudy on “Mad Men,” proved her incredible versatility and physical prowess when she was cast as the lead in Netflix’s “GLOW.” It was a role that shattered her previous typecasting.
“GLOW” told a fictionalized story inspired by the real-life Gorgeous Ladies of Wrestling promotion, which launched in 1986. Brie played Ruth “Zoya the Destroyer” Wild, a character drawing inspiration from real GLOW wrestler Lorilyn “Ninotchka” Palmer. This role required her to not only master a distinct persona but also to genuinely perform the physical demands of professional wrestling, a far cry from her previous work.
Brie candidly admitted to ET Online, “I have never considered myself an athletic person until I started working on ‘GLOW.'” This admission makes her subsequent transformation all the more inspiring. Crucially, the show made a point of not using stunt doubles for the actresses, meaning Brie and her fellow cast members truly did all the impressive, high-impact moves seen on screen.
As a result, before each of the show’s three seasons, the entire cast had to undergo a month of intensive wrestling training to get ring-ready. Brie’s personal trainer, Jason Walsh, highlighted her dedication to Self magazine, stating, “She’s a tiny woman, not an athlete that’s been doing this stuff her whole life. So we trained her like an athlete.” This training paid off immensely, with Brie eventually able to do push-ups with 50 pounds of weight on her back, as well as pick up and hold other people over her head—an undeniably essential skill for any convincing wrestler.
6. **Margot Robbie — Birds of Prey**It’s a rare feat for a spin-off movie to genuinely outshine its predecessor, but many would agree that this was the case with “Birds of Prey (and the Fantabulous Emancipation of One Harley Quinn).” While Harley Quinn was arguably the best part of her initial live-action outing, Margot Robbie’s captivating take on the character truly deserved a better platform, and she found it in “Birds of Prey,” which remains one of the best-reviewed DC Extended Universe movies.
Much of the film’s success can be attributed to Robbie’s magnetic performance and her ability to embody one of DC’s most popular characters with such captivating flair. Beyond nailing Harley’s unique and chaotic personality, Robbie also fully embraced the character’s physically tough side, which is integral to Harley Quinn’s rogue charm and explosive fighting style on screen.
Robbie had already laid a strong physical foundation for her initial portrayal of Harley Quinn in “Suicide Squad,” working with ballet dancer and celebrity trainer Andie Hecker. This early training focused on getting her into fighting form and ensuring specific parts of her body could withstand the scrutiny of lingering camera close-ups. For “Birds of Prey,” with significantly more camera time and intricate action sequences, Robbie knew she had to elevate her game.
She truly had to “double down on the workouts, diets, and overall discipline” to meet the heightened demands of the role. Furthermore, she clearly invested serious time and effort into learning to roller-skate, a skill prominently featured in the film and essential for capturing Harley’s unique brand of chaotic energy. Her commitment ensured that every punch, kick, and skate-move felt authentic and impactful.
7. **Rebecca Ferguson — Mission: Impossible**Rebecca Ferguson has consistently delivered scene-stealing performances in blockbusters like “The Greatest Showman” and Denis Villeneuve’s “Dune” adaptations. However, it was her breakout role as M16 agent Ilsa Faust in the fifth “Mission: Impossible” film, “Rogue Nation,” that truly cemented her status as a formidable action star. Ferguson masterfully held her own amidst an already impressive and ever-growing ensemble cast, excelling not only in character work but also in the demanding fights and stunts.
Ilsa Faust is a character known for her shifting allegiances, seamlessly transitioning between hero and villain from one scene to the next. Ferguson brought incredible depth and physical agility to the role, making her a compelling counterpart to Ethan Hunt. The physical preparation for such a high-stakes action franchise began immediately upon her arrival, leaving no room for leisure.
Speaking to Vogue about her first “Mission: Impossible” outing, Ferguson explained the intensity: “When I first arrived, they drove me straight from the airport to the gym.” This was just the beginning. For the next month and a half, she committed to an astonishing regimen, training for “six hours, five or six days a week,” pushing her body to its absolute limits to meet the demands of the role.
The actress proudly stated that she performed most of her own stunts in the movie, tackling some of the most dangerous sequences herself. This included a daunting 120-foot fall, which she had to execute repeatedly so it could be captured from as many angles as possible. Her dedication to authenticity and physical courage was so profound that she returned for two more “Mission: Impossible” films after “Rogue Nation,” a true testament to her enduring commitment and passion.”
Now, let’s continue our journey through Hollywood’s most impressive physical transformations, unveiling the rigorous training and dedication of six more actresses who redefined on-screen strength. From sci-fi warriors to gritty boxers and video game icons, these women truly committed to their craft, pushing boundaries and inspiring us all.
8. **Gwendoline Christie — Game of Thrones**When “Game of Thrones” brought George R. R. Martin’s epic world to life, one character stood out for her imposing presence and unyielding loyalty: Brienne of Tarth. This role demanded not just acting chops, but a physical embodiment that matched the character’s description as an “extremely imposing figure.” Compromising on that powerful build simply wasn’t an option for the screen adaptation. It’s hard to imagine anyone else in the role now, but it took an incredible amount of dedication to get there.
A dedicated “Game of Thrones” fan site immediately pinpointed Gwendoline Christie as the perfect choice for Brienne, even before auditions were officially lined up. This led to her agent being contacted, and Christie, standing tall at 6-foot-3-inches, knew she had the height. However, she recognized the need to cultivate a truly menacing build to match the character’s formidable reputation. Her commitment was so profound that she began her training immediately, even before securing the role.
Christie’s work with trainer Dalton Wong was meticulously focused on Brienne’s unique physical requirements. As Wong shared with Harper’s Bazaar, “Posture was really important with our training.” They zeroed in on various types of postural training, specifically targeting her hips, glutes, core, shoulders, and back. To support her daily progress, they implemented a mini band and glider program for her to follow at home, helping to significantly enhance her hip and core strength, crucial for carrying armor and wielding a sword.
The results of this intense preparation were nothing short of astounding. Christie’s transformation allowed her to fully inhabit Brienne, making her a fan favorite and an indelible part of the series’ legacy. Her dedication proved that sometimes, embodying a character means building them from the ground up, quite literally, and the payoff was a performance so authentic, it became impossible to envision anyone else bringing Brienne of Tarth to life.
9. **Hilary Swank — Million Dollar Baby**Hilary Swank’s journey to becoming tragic boxer Maggie Fitzgerald in Clint Eastwood’s sports drama masterpiece “Million Dollar Baby” was a testament to raw, unyielding dedication. While her first major film role in “The Next Karate Kid” had her performing martial arts, playing Maggie required a completely different level of physical and mental fortitude. It was a commitment so intense, it nearly cost her everything, highlighting the extreme sacrifices actors sometimes make for their craft.
Swank’s training regimen was so rigorous that at one point, she faced a life-threatening situation. An untreated foot blister escalated into a potentially fatal staph infection, a stark reminder of the dangers involved when pushing the body to its absolute limits. If that wasn’t enough proof of her all-in approach, her daily routine certainly was. For three grueling months, six days a week, Swank dedicated over two hours solely to boxing training, followed by an additional one to two hours of intense weightlifting.
Despite only being asked to add 10 pounds of muscle for the role, Swank’s sheer determination led her to nearly double that figure. This impressive gain wasn’t just from her relentless workouts; it was also supported by an incredibly strict diet regimen, meticulously planned to fuel her transformation. Her weight trainer, Grant Roberts, expressed his astonishment to the Los Angeles Times, remarking, “Honestly, I don’t know how she was standing up, with all that boxing.”
Swank’s overachievement extended beyond muscle gain, deeply embedding her in the world of professional boxing. Her portrayal of Maggie Fitzgerald was not merely acting; it was an immersive physical experience that resonated with audiences and critics alike, earning her an Oscar. Her incredible dedication, despite the personal risks, cemented her status as an actress willing to go the distance—and then some—for an iconic role.
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10. **Zazie Beetz — Deadpool 2**The “Deadpool” movies might be celebrated for their sharp wit and hilarious comedic timing, but make no mistake, they’re packed with explosive action that demands serious physical commitment from their casts. This isn’t just about delivering punchlines; it’s about delivering actual punches, kicks, and gravity-defying stunts. And for characters like Domino in “Deadpool 2,” who doesn’t get the luxury of a full-body costume or being entirely computer-generated, looking the part is absolutely essential.
Zazie Beetz, who embodied the luck-powered superhero Domino, found herself in exactly that position. Her character’s outfit left her shoulders, parts of her neck, chest, and arms exposed, meaning there was no hiding behind elaborate special effects or bulky suits. She had to genuinely appear strong, agile, and ready for action. This required an intense training schedule that would make even seasoned gym-goers raise an eyebrow.
Beetz embarked on a two-month pre-filming training period, ensuring she was combat-ready before the cameras even started rolling. But the dedication didn’t stop there. Once production was underway, she continued to squeeze in four hours of intense workouts every single day. This was a monumental shift for Beetz, who candidly admitted to The Hollywood Reporter that she wasn’t someone who worked out at all before this role. She described it as a “huge transition emotionally and physically … just something I hadn’t felt before. [I’d] never really brought myself that far.”
Her journey highlights the incredible transformation possible when an actor fully commits to a physically demanding role. While we might not see Beetz in the upcoming “Deadpool and Wolverine” film, her compelling portrayal of Domino and the rigorous preparation behind it certainly lay the groundwork for a potential return if Marvel Studios ever brings an X-Force-related film to the big screen. Her powerful presence in “Deadpool 2” was truly a testament to her unwavering discipline.
11. **Gal Gadot — Wonder Woman**Before “Captain Marvel” made its debut, the DC Extended Universe had already placed a formidable female superhero at its forefront with the groundbreaking 2017 film “Wonder Woman.” The movie garnered an impressive 93% on Rotten Tomatoes, and much of its success was undoubtedly thanks to Gal Gadot, who was, quite frankly, almost frighteningly perfect in the titular role of Diana Prince. Her on-screen presence was not just powerful; it was genuinely inspiring, demanding a physical prowess that few could match.
Gadot’s preparation for her first solo outing as Wonder Woman was extensive, spanning a whopping six months. This intensive period wasn’t just about general fitness; it included a meticulous combination of exercise, strength training, and intricate stunt choreography. It’s also important to remember that Gadot wasn’t starting from scratch on her fitness journey. Prior to her acting career, she served two years as a member of the Israel Defense Forces, where she held the impressive role of a combat fitness instructor. This background provided her with a robust foundation of discipline and physical capability.
To achieve the iconic Amazonian physique, Gadot worked with renowned trainer Magnus Lygdback, who detailed her process to The Hollywood Reporter. Lygdback emphasized, “We weren’t going for the most muscle mass possible. We wanted to build a strong foundation, focus on keeping Gal mobile and uninjured.” Her routine was comprehensive, including exercises like leg presses, front dumbbell squats, skaters and skate jumps—which are excellent for recruiting fast-twitch muscle fibers and engaging all three glute muscles—along with pull-ups, lateral raises, and extensive core work. This holistic approach helped her gain an impressive 17 pounds, which she proudly declared was “all muscle.”
The hard work visibly paid off on screen. Gadot herself noted the profound impact of her transformation, telling Rolling Stone, “I feel so much better now. When you feel strong, it changes everything – your posture, the way you walk.” Her commitment was particularly evident given that her Wonder Woman costume left significantly less to the imagination compared to many of her male superhero counterparts, ensuring every bit of her strength and dedication was on full display.
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12. **Kate Bosworth — Blue Crush**Sometimes, getting ripped for a role isn’t about battling villains or performing intricate fight choreography; it’s about embodying a specific aesthetic and lifestyle with authenticity. For Kate Bosworth in the 2002 film “Blue Crush,” this meant cultivating the quintessential “beach body” to portray a surfer girl who would spend the bulk of the movie in a bikini. However, her transformation went far beyond mere aesthetics, creating a significant cultural ripple effect.
Bosworth’s commitment to the role was profound, involving what she describes as the most physically demanding experience of her life. She reportedly dedicated upwards of seven hours a day to cross-training, pushing her body to its limits to credibly portray a competitive surfer. This wasn’t just about looking good; it was about truly understanding the physical demands and endurance required for the sport, ensuring her performance was both convincing and inspiring.
The impact of “Blue Crush,” and particularly Bosworth’s work and physique in the film, represented a significant shift in the perception of women’s roles in surfing culture. The movie is widely credited with inspiring a new generation of girls and women to grab a board and actively participate in the sport themselves, rather than merely observing from the sidelines. It shattered the passive image, encouraging active engagement and showcasing female strength and athleticism in a different light.
Her rigorous training and powerful on-screen presence helped redefine what it meant to be a female surfer in mainstream media. Bosworth’s dedication proved that physical transformation for a role can have a much broader cultural resonance, fostering a sense of empowerment and encouraging women to embrace active, challenging sports, thereby leaving an undeniable mark on both cinema and popular culture.
13. **Linda Hamilton — Terminator: Dark Fate**The return of Linda Hamilton as Sarah Connor in “Terminator: Dark Fate” was a moment many fans eagerly anticipated. Sarah Connor is an iconic character, known for her incredible resilience and transformation from a vulnerable waitress into a hardened, powerful warrior. To reprise this role decades later, Hamilton knew she needed to embody that same relentless toughness, requiring a physical commitment that was nothing short of extraordinary.
Hamilton openly discussed her preparation with InStyle, revealing that Mackie Shilstone, a legendary trainer who has worked with athletes like Peyton Manning, was her guide. “Mackie Shilstone was my fantastic trainer,” Hamilton shared. “He’s a legend and crosses over into every sport. And he understands the body in motion.” Her collaboration with Shilstone was a “wonderful accident of timing,” as she stepped in when Serena Williams was pregnant, getting access to a top-tier professional who truly understands how to sculpt a body for peak performance.
Her regimen was comprehensive and grueling, designed to prepare her for the intense action sequences demanded by the “Terminator” franchise. “Yes, we lifted and pumped weight and cross-trained; there were Pilates, supplements, and a diet,” Hamilton explained. She committed to an incredibly strict diet, notably eliminating carbohydrates for a year and a half. What made Shilstone’s approach particularly effective, according to Hamilton, was that “everything Shilstone did with me was in motion,” ensuring her strength translated directly into dynamic, on-screen action.
The result was a portrayal of Sarah Connor that felt authentic, powerful, and utterly convincing, proving that age is just a number when it comes to dedication and discipline. Hamilton’s return to the role, complete with her incredible physical transformation, not only delighted fans but also showcased her unwavering commitment to bringing one of cinema’s most enduring action heroines back to life with all the grit and muscle the character deserved.
These incredible actresses remind us that getting “ripped” for a role isn’t just about looking a certain way; it’s about embodying the essence of a character, pushing personal boundaries, and inspiring audiences with their unparalleled dedication. From deadlifting Jeeps to mastering martial arts and inspiring a generation of surfers, their transformations are a powerful testament to what happens when talent meets relentless hard work. It’s a journey of self-discovery, resilience, and pure, unadulterated strength that continues to redefine what it means to be a powerful woman in Hollywood and beyond.
