Tom Hardy’s Fitness Secrets: Workout, Diet, BJJ, and More

Tom Hardy, a versatile and acclaimed actor, is well-known for his dramatic physical transformations in various movie roles. From Bane in “The Dark Knight Rises” to Eddie Brock in “Venom,” Hardy’s dedication to his fitness regimen, diet plan, and overall health is evident. In this article, we’ll explore Tom Hardy’s fitness regime, his detailed workout plan, structured diet plan, passion for Brazilian Jiu-Jitsu (BJJ), social media presence, body measurements, rumored steroid use, and his fitness coach.

Fitness Regime

Tom Hardy’s fitness regime is tailored to suit each role he takes on. He is known for adapting his workouts and diet plans to achieve the desired physique for his characters. His training routine typically includes a mix of weightlifting, functional training, bodyweight exercises, and cardiovascular workouts.

Workout Plan

Though Tom Hardy’s workout plan varies depending on the role, the following is an example of a typical workout routine he may follow:

  1. Warm-up: 10-15 minutes of light cardio, such as jogging or jumping jacks.
  2. Resistance Training: A combination of compound lifts, including squats, deadlifts, bench presses, and bent-over rows.
  3. Functional Training: Exercises like kettlebell swings, push-ups, pull-ups, and box jumps to improve overall strength and conditioning.
  4. Cardio: High-intensity interval training (HIIT) or steady-state cardio, such as running or cycling, to improve cardiovascular fitness and burn calories.
  5. Cool-down: 5-10 minutes of stretching and deep breathing exercises.


Tom Hardy’s diet plan is designed to complement his workout routine and support his fitness goals. He typically follows a high-protein, moderate-fat, and low-carb diet to fuel his workouts and promote muscle growth. His daily meal plan may include:

  1. Breakfast: Scrambled eggs with spinach, tomatoes, and avocado.
  2. Snack: Greek yogurt with berries and a handful of nuts.
  3. Lunch: Grilled chicken or fish with a green salad and quinoa.
  4. Snack: Protein shake and a piece of fruit.
  5. Dinner: Lean meat, such as turkey or steak, with steamed vegetables and sweet potatoes.
  6. Snack: Cottage cheese with a small serving of nuts.

Brazilian Jiu-Jitsu (BJJ)

Tom Hardy has been practicing BJJ for several years and has become quite passionate about martial art. He began training under the guidance of black belt instructors and has since continued to hone his skills. BJJ has not only contributed to his physical fitness but has also provided him with mental discipline and focus, which he applies in his acting career.

In a 2011 interview with Men’s Health, Hardy mentioned that BJJ played a significant role in preparing him for his role in the movie “Warrior.” He stated, “I did a lot of ju-jitsu, and I’ve always done boxing, but mixed martial arts is a very different game.”

Moreover, BJJ has influenced Tom Hardy’s workout routines for various roles. The martial art’s techniques demand strength, agility, endurance, and flexibility, making it an excellent addition to his overall fitness regime. By incorporating BJJ into his training, Hardy can build functional strength, improve cardiovascular fitness, and enhance his mobility, all of which contribute to his on-screen presence and versatility as an actor.

Body Measurements

Tom Hardy stands at 5 feet 9 inches (175 cm) tall and has a muscular build. His weight fluctuates depending on his movie roles, but he typically weighs around 180-190 pounds (81-86 kg).


There have been rumors about Tom Hardy using steroids to achieve his extreme physical transformations. However, there is no concrete evidence to support these claims, and Hardy has never openly addressed these rumors.

Fitness Coach

Throughout his career, Tom Hardy has worked with various fitness coaches to help him achieve the desired physique for his roles. For example, while preparing for “The Dark Knight Rises,” he trained with personal trainer Patrick “P-Nut” Monroe, who designed a functional training and bodyweight exercise program for him.