It's easy to forget that Ryan Reynolds is approaching 50, but the Canadian actor has maintained a Hollywood-ready physique for roles like Green Lantern and Deadpool since Blade: Trinity in 2004. This impressive physique is the result of a dedicated diet and exercise routine, honed over years of training with coach Don Saladino since 2011. Reynolds prioritizes consistency over intensity, focusing on full-body workouts built around push, pull, squat, and hinge movements.
Training Philosophy: Consistency and Functional Fitness
Reynolds' training philosophy revolves around consistency and functional fitness. Instead of focusing on "bro splits" that isolate individual muscle groups, he opts for full-body workouts that spread the workload over five days. Saladino told MH, "Instead of destroying one body part like chest or back, we spread it out over five days." This approach allows for more frequent training and better overall conditioning.
The goal isn't to exhaust himself in the gym; Reynolds prioritizes consistency over intensity. Saladino says, "Not every day has to be a Level 10. We sit down, I ask how he’s feeling, and we adjust." This flexibility ensures that Reynolds can maintain his training regimen even with a demanding schedule.
Functional fitness is a key component of Reynolds' training. His workouts are designed to build muscle and improve his agility, endurance, and overall athletic performance. This type of training involves exercises that improve your ability to perform everyday activities with ease. For Reynolds, this is crucial for his action-oriented roles, where he needs to move like an athlete.
Sample Workout Routine
Here's a sample workout that Reynolds has used to prepare for multiple roles:
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- A1. Dumbbell Deadlift: 4 sets of 8 reps
- A2. Incline Dumbbell Press: 4 sets of 8 reps
- B1. Goblet Squat: 4 sets of 10 reps
- B2. Dumbbell Bent-Over Row: 4 sets of 10 reps
- C1. Close-Grip Bench Press: 3 sets of 12 reps
- C2. Hammer Curl: 3 sets of 12 reps
- C3. Farmer's Walk: 3 sets of 50m
This workout hits every major muscle group using mainly compound movements, ensuring no stone is left unturned. The exercise pairings keep things lively.
How to Do the Movements:
- Dumbbell Deadlift: Hold two dumbbells by your side with your knees slightly bent. Lower the dumbbells to the top of your feet, as far as you can go by extending through your waist, then slowly return to the starting position.
- Incline Dumbbell Press: Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
- Goblet Squat: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Sit back into a squat, keeping the dumbbell in the same position then drive back up and repeat.
- Dumbbell Bent-Over Row: Holding a dumbbell in each hand bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Keep your core tight and your back straight as you row the weights up to your chest. Lower and repeat.
- Close-Grip Bench Press: Lie back on a flat bench holding a barbell with a narrow, overhand grip. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your chest muscles.
- Hammer Curl: Pick up the dumbbells and keep your elbows tight to your sides, pulling your shoulders back. With your arms fully extended and in a neutral position (so your hands are facing each other) curl the dumbbells until your thumbs are near your shoulders. Pause at the top of the movement, before lowering the dumbbell under control. That’s one rep.
- Farmer's Walk: Stand tall with a pair of dumbbells in each hand. Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march. Walk as quickly as possible without letting the weights swing.
Additional Workout Details
Reynolds trains five or six days a week, focusing on different muscle groups each day. This allows him to target all major areas while ensuring adequate recovery time.
In addition to the sample workout above, here's a glimpse into a leg day program:
- Leg Press: 3 sets of 12 reps
- Leg Extension: 3 sets of 12 reps
- Leg Curl: 3 sets of 12 reps
- Seated Calf Raise: 3 sets of 12 reps
Importance of warm up
Each workout would begin with loosening up and foam rolling. “It was all about a dynamic warm-up,” says Saladino. “We might clean up in his thoracic extension by hanging from a pull up bar, with some thoracic rotations.”
Reynolds' Diet: Fueling the Superhero
Reynolds' diet is just as important as his training regimen. He eats every two hours, that is, six to eight times per day. For each of these meals he would eat a smaller portion than you would if you were eating only two or three times a day. Important to note is that even though he is eating smaller portions more frequently, he would still be taking in a calorie surplus.
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His diet is high in protein to support muscle growth and repair. He includes lean meats, fish, and plant-based proteins in his meals. His diet also emphasizes complex carbohydrates like quinoa and sweet potatoes for sustained energy, along with healthy fats from sources like avocados and nuts. Reynolds also focuses on portion control and timing his meals around his workouts to optimize performance and recovery.
Macronutrient Balance
The most important macronutrient is protein. Protein is the most important macro for putting on lean muscle mass. Ryan eats a lot of boring foods, for example to get his carbohydrates in he would eat oatmeal without sugar and for protein he would eat lean beef, skinless chicken breasts, egg whites, and gulp protein shakes. For the fats, he would go to the healthy fats that you get from avocados and nuts. When he preps for a role he is pretty much on the basic, boring in our opinion, bodybuilder diet.
Sample Meal Plan
Here's a sample meal plan that Reynolds followed for the three months of training for Blade Trinity:
Meal 1 (Breakfast/Pre-Workout):
- 4 Whole Eggs and ½ Cup liquid egg whites cooked with 1 chopped chicken breast
- ½ Cup Steel Cut oats with ½ banana and 1 cup fresh berries
- 2 tbsp fresh almond butter with celery
Meal 2 (Post-Workout Shake):
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- 1 Cup almond milk
- 40 grams whey protein
- 5 grams creatine
- 1 banana
- 1 scoop peanut butter
- 1/2 cup blueberries
Meal 3 (Post-Workout Meal):
- 10 ounces lean grass fed beef
- 8 ounces sweet potato
- 1 Large glass of green tea with lemon juice
Meal 4 (Late Afternoon Lunch):
- 1 large Turkey Sandwich on whole grain bread, topped with low fat cheese, avocado, and low sugar honey mustard sauce
- Large handful of raw almonds
Meal 5 (Dinner):
- Large piece of Wild caught salmon or Ahi Tuna (approx. 10 ounces)
- Large side of steamed Veggies with Olive Oil
Reynolds also makes sure to drink plenty of water throughout the day to keep his body functioning optimally. Supplements were used to complement his diet, particularly protein shakes to ensure he met his daily protein requirements.
Metabolic Flexibility and Avoiding Calorie Restriction
Saladino is reluctant to put a label on Reynolds’ food plan-it wasn’t keto, for example. Saladino says, "He will consume animal protein, he will consume very fine carbs, and he will consume healthy fats." Instead of aiming for a certain weight, Saladino focused on body composition, the number on the scale be damned.
Unlike the carb-conscious cutting mentality, Saladino says he has never shied away from carbs, instead opting for “metabolic flexibility” manipulating macros based on external factors like time of year or how his body feels, but never restricting calories. “You should not be living in a cut. People screw up because they start limiting calories and their bodies start basically shutting down,” he says. “You need to slowly start introducing calories and building that up.”
Lifestyle and Recovery
Beyond diet and exercise, Reynolds prioritizes key health habits to keep up with the demands of his A-list lifestyle.
Sleep
“You burn calories at rest and when you get proper sleep, your energy levels are better,” Saladino said.
Mental Health
“I’ve had anxiety my whole life really,” Reynolds said. “I tend to pave over anxiety with work and, to a lesser extent, achievement,” Reynolds said. “You want to tick boxes sometimes. So these days, my goal is to be as present as I can and not just tick a box just to do it. I’m fully embracing and living that right now.
Adapting the Routine for Different Fitness Levels
While Reynolds' routine is intense and designed for someone with a solid fitness foundation, beginners can adapt it to suit their level. Start with lighter weights, fewer sets, and shorter workouts.
Tips for Beginners:
- Start Slowly: Begin with bodyweight exercises and gradually introduce weights as you get stronger.
- Focus on Form: Proper form is crucial to prevent injuries. Watch videos and practice in front of a mirror to ensure you're doing the exercises correctly.
- Listen to Your Body: Don't push yourself too hard, especially when starting. Rest when you need to and gradually increase the intensity as you get fitter.
- Stay Consistent: Consistency is key to seeing results. Aim to work out at least three times a week and gradually increase the frequency as you get fitter.
- Nutrition is Key: Focus on eating a balanced diet with plenty of protein, complex carbohydrates, and healthy fats.
Tracking Progress and Setting Realistic Goals
To effectively track your progress, start by setting specific, measurable goals. Keep a journal or use fitness apps to log your workouts and meals. Take regular photos or measurements to visually document your changes. When setting your own fitness goals, consider what is realistic given your current fitness level, lifestyle, and commitments.
Overcoming Challenges and Staying Motivated
When life throws curveballs, be prepared to modify your routine. If you're short on time, opt for shorter, more intense workouts. If you're traveling, find ways to exercise on the go, such as bodyweight exercises or using hotel gyms.
Tips for Staying Motivated:
- Find a Workout Buddy: Working out with a friend can help you stay motivated and accountable.
- Set Realistic Goals: Setting achievable goals will help you stay motivated and prevent burnout.
- Reward Yourself: Treat yourself to something you enjoy when you reach a milestone.
- Mix Things Up: Keep your workouts interesting by trying new exercises or activities.
- Remember Your Why: Remind yourself why you started working out in the first place.