Tom Holland’s (Spiderman) Workout Routine & Diet – His Physique, Muscle, & Fitness Training

Tom Holland workout

Tom Holland is from the UK, a young 24-year old guy of English, Irish, and Manx ancestry.

He was dancing when he was a little kid already, performing in hip-hop at a dance school in Wimbledon.

A choreographer, Lynne Page, noticed his talent when he was little.

After schooling, he attended The BRIT School of Performing Arts and Technology. It was 2008 when he started his acting career.

He played Billy Elliot in the musical Billy Elliot the Musical at Victoria Palace Theater until 2010.

From thereon, Tom has been very busy with movies, paving the way for him in 2016 to be Spider-Man in the Marvel Cinematic Universe, and then in 2017 Spider-Man: Homecoming.

In fact, the shooting for Spider-Man: No Way Home only recently was completed in March 2021.

Tom Holland Workout & Diet – All About Spiderman’s Body Training

Current Stats

  • Weight: 65 kg./143 pounds
  • Birthday: 1 June 1996
  • Birthplace: Kingston upon Thames, United Kingdom
Awards and Accomplishments:
BAFTA Awards

2017 – Winner – ‘EE Rising Star’

Academy of Science Fiction, Fantasy & Horror Films, USA
  • 2019 – Winner – Best Performance by a Younger Actor for Spider-Man: Far From Home
  • 2018 – Winner – Best Performance by a Younger Actor for Spider-Man: Homecoming
  • 2017 – Winner – Best Performance by a Younger Actor for Captain America; Civil War
Empire Awards, UK
  • 2013 – Winner – Best Male Newcomer for Lo Impossible
  • 2016 – Winner – Breakthrough Performance of the Year for Captain America: Civil War
Hollywood Film Awards
  • 2012 – Winner – Award for Lo Impossible
Jupiter Award
  • 2020 – Winner – Best International Actor for Spider-Man: Far From Home
Kids’ Choice Awards, USA
  • 2020 – Winner – Favorite Superhero
London Critics Circle Film Awards
  • 2013 – Winner – Young British Performer of the Year for Lo Imposible
National Board of Review, USA
  • 2012 – Winner – Breakthrough Performance for Lo Imposible
Nevada Film Critics Society
  • 2012 – Winner – Best Youth Performance for Lo Imposible
Online Film & Television Association
  • 2013 – Winner – Best Youth Performance for Lo Impossible
People’s Choice Awards, USA
  • 2019 – Winner – Favorite Action Movie Star for Spider-Man: Far From Home
Phoenix Film Critics Society Awards
  • 2012 – Winner – Best Youth Performance in a Lead or Support Role for Lo Imposible
St. Louis Film Critics Association, US
  • 2012 – Winner (shared-) for Low Imposible
Teen Choice Awards
  • 2019 – Winner – Choice Summer Movie Actor for Spider-Man: Far from Home
  • 2017 – Winner – Choice Summer Movie Star for Spider-Man: Homecoming
Young Artist Awards
  • 2013 – Winner – Best Performance in a Feature Film – Leading Young Actor for Lo Impossible

Workout Principles of Tom Holland

  • When watching any of the Spiderman movies, you must also think like so many others, ‘How I long to be ripped like that and to be a superhero’, doing everything right and on top of your game, right?
  • Superman movies become even more intriguing when you learn that a lot of the actors’ train to do their own stunts. Tom Holland is no different.
  • Tom admits that his world was flipped upside down when he got Superman He had to get his physique right and deal with instant fame. He had to endure a strict diet and workout regime to be the agile Superman.
  • A top principle was to work with a trainer every day to reach your goals. Tom’s personal trainer was George Ashwell. Tom had to gain 14 pounds of muscle but at the same time not put on an extra ounce of fat! And he did!
  • Another principle was to work on the body so that it looked good – but it also had to feel good. It had to be healthy so that Tom had the energy, vitality, and wellness to perform. He had to be mentally stable as well. Did you know that research shows that exercising can improve your memory and cognitive abilities and improve your overall happiness and well-being?
  • By following the Spiderman Workout Routine,e. stretching regularly, eating a high protein diet, a low-calorie diet, and taking the steps the optimizing your body and mind, you can become a superhero behind your everyday clothes sooner than you might imagine.

Tom Holland’s Training Methods

1) Using old technology in new ways

In Tom’s instance, this was using the EMS or Electronic Muscle Stimulation.

The EMS stimulates muscles by sending low-level electrical currents through the body.

2) Stretching for agility

Stretching is important for those who do regular exercises and intense workouts.

It keeps muscles strong, flexible, and healthy. Even research shows the importance of stretching. You need to do stretching before and after your exercises.

3) Burn fat and build up lean and flexible muscle

The best way to achieve this is to do a five-day workout routine.  You do three days of weight and circuit training. The other two days are for cardio and activity training.

On the days of strength training, you will be building lean muscle and burning calories.

On cardio days, you will be burning calories and boosting your metabolism.

Tom Holland’s Workout Routine

Tom Holland’s Spiderman workout is about mixing agility training, strength training, and cardio. Here is Tom’s guide to getting his superhero body!

Day One

  • 3 sets of chin-Ups (3×3) – 20-second rest in between – Start with 3 chin-ups for the first set, 5 for the second set, and 7 for the third set.
  • 3 sets of 10 dips – 20-second rest in between.
  • 3 sets of 15-25 sit-ups – 20-second rest in between.
Workout (2-round circuit)
  • 100 m sprint
  • 25 box jumps
  • 25 sub kettlebell swings
  • 10 Spiderman push-ups for each leg
  • 30 plank twists (15 for each leg)
  • 25 burpees.
  • 25 sit-ups.
  • 10 reps on each leg for body-weight sit-through mountain climbers.
  • 25 sub kettlebell swings.
  • 100m sprint.

Day Two (Cardio)

This is high-intensity interval training (HIIT) for burning fat.

  • Warm-up starting with a brisk walk working your way up to a light jog – 10 minutes.
  • Run at 10 mph for 30 seconds to 1 minute.
  • Walk at 3.5-4 mph for 2 minutes.
  • Repeat this cycle 7 more times (8 cycles total).
  • A Cool-down walk for 5 minutes.

Day Three

  • 3 sets of 5 wide-grip pull-ups (3×5).
  • 3 sets of 10 dips (3×10).
  • 3 sets of 15-25 sit-ups (3×15-25).
Workout (3-round circuit)
  • Run 400m.
  • 10 Spiderman push-ups for each leg.
  • 15 reps of clean and presses.
  • 12 reps on the bench press.
  • 10 one-arm dumbbell snatches.

Day 4 (Cardio)

  • Warm-up starting with a brisk walk and work your way up to a light jog – 10 minutes.
  • Run at 10 mph for 30 seconds to 1 minute.
  • Walk at 3.5-4 mph for 2 minutes.
  • Repeat this cycle 7 more times (8 cycles total).
  • A cool-down walk for 5 minutes.

Day 5

  • 3 sets of chin-ups (3×3, 5, & 7).
  • 3 sets of 10 dips (3×10).
  • 10 Spiderman push-ups for each leg (1×10).
  • 10 reps on the bench press.
  • 10 floor wipers.
  • 10 deadlifts.
  • 10 hanging knee/ leg raises.


George Ashwell, Tom’s trainer, is a physical therapist and trainer. He places a lot of importance on recovery after each session.

Post-workout, Tom spends 30 minutes on the treatment table.

Tom Holland’s Diet

A lot of people do the right stuff when it comes to working out. But when it comes to eating, they can mess things up.

Everybody’s dieting needs are different. But there are some foods that Tom adds to his diet that you will also want to include in your diet.

Here are some of the foods Tom includes in his high-protein diet:

1) Egg whites

Egg whites have an excellent protein to fat ratio of approximately 60:1 – the purest forms of protein available.

2) Chicken and turkey

These delicious white meats provide natural protein – being low in saturated and trans-fats.

3) Beans and legumes

These are excellent sources of protein and fiber.

4) Lean red meat

Lean red meat provides you with protein. It also curbs your hunger and supports muscle growth.  See him talking about his diet here.

5) Low glycemic carbs

The best carbs have a low glycemic index. Examples are brown rice, steel-cut oats, bran flakes, pasta, whole-grain bread, and peas or leafy greens.

6) Water

Tom doesn’t forget to drink enough water – he knows how important it is to stay hydrated.

7) Protein supplements

These are a great way to get protein in without packing on heaps of calories.

Tom Holland’s Supplements and Recommendations

  • CollagenTom makes use of this because it slows down skin aging and provides relief from joint pain. It also boosts muscle mass.
  • Calcium and Vitamin D: These two essential maintain bone strength, keeping muscles and nerves healthy.
  • Omega 3s: Omega 3 is excellent for promoting a healthy heart and for reducing inflammation in the body.
  • Protein: Whey protein aids in muscle growth, and reduces fatigue after intense workouts.
  • Multivitamins: Protein is not the only nutritional player when it comes to building muscle.

Recommendations of Tim Holland

  • You can’t just look like a superhero; you have to feel like one too. When you do the Spiderman Workout and you eat right, you are doing your brains a big favor. The mind stays clear.
  • To be agile, Tom used various functional movements. These movements made it easier for him to develop even greater agility for the role.
  • His circuit training wasn’t a walk in the park. They featured a four-exercise circuit with only resting for 30 seconds in-between.
  • He knew the importance of post-workout recovery. This kept him agile and enabled his joints to loosen up after tough workouts.
  • You need light at the end of the tunnel with a cheat meal, but not go overboard with it, like Tom once did, ending up with a terrible stomachache.