Jason Momoa is best known for his towering physique and action-packed roles, but unlike many Hollywood stars, he avoids the gym whenever possible.
The Aquaman actor openly admits he finds weightlifting “challenging” and says yoga is the hardest thing he’s ever done. Instead, he stays fit through outdoor activities, bodyweight exercises, and an active lifestyle that keeps him engaged.
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Why Jason Momoa Avoids Traditional Workouts
Unlike actors who transform their bodies through intense weight training, Momoa has a different approach to fitness. He attributes much of his size to his Hawaiian genetics rather than hours in the gym. “I don’t work out that much at all. It’s just genetics. Hawaiians are big people,” he told Men’s Health.
While he occasionally lifts weights, he admits it’s not his favorite way to train. “I’d rather just do hikes and bodyweight stuff—normal push-ups, pull-ups, squats,” he said. Injuries have also influenced his workout choices. After breaking his femur as a child and undergoing surgeries on both knees, he has focused more on functional movement and mobility rather than heavy lifting.
Yoga is another challenge for the actor. “Climbing El Capitan would be easier than doing two hours of yoga,” he joked. “My hamstrings are so tight. It’s pathetic.” Despite the struggle, he acknowledges the importance of flexibility and aims to improve over time.
Jason Momoa’s Workout Routine (No Gym Required)
Momoa’s fitness philosophy is rooted in movement, adventure, and real-world strength. He prioritizes workouts that feel natural, focusing on activities that challenge both his body and mind.
Rock Climbing
One of Momoa’s favorite activities is rock climbing, which provides a full-body workout while keeping him mentally engaged. “It’s the mental game of figuring out different problems to reach your goals,” his stunt double, Kim Fardy, explained. Climbing builds grip strength, works the back and forearm muscles, and improves endurance. Just 10 to 20 minutes of climbing can be an intense workout.
Paddleboarding and Surfing
Growing up in Hawaii, Momoa has always been drawn to the ocean. He regularly surfs and paddleboards, which help develop core strength, balance, and stability. Paddleboarding, in particular, also acts as an active recovery workout, helping him stay loose between more intense training sessions.
Bodyweight Training
Momoa sticks to simple yet effective bodyweight exercises that he can do anywhere—even between takes on a movie set. “He can train anywhere, even without access to a gym,” Fardy said. His go-to moves include push-ups, pull-ups, and squats. He often knocks out 100 push-ups between tasks, keeping his muscles engaged throughout the day.
“Extreme Stretching” (Yoga & Pilates)
Although he struggles with flexibility, Momoa is working on improving it through yoga and Pilates. He likes to make stretching more fun by incorporating humor. “I’m gonna call it extreme stretching,” he said. “Like, ‘All right, guys, there’s the beer! Pick it up! Now reach over here and give that beer to your buddy!’” While he may not be a yoga enthusiast, he recognizes its benefits for mobility and injury prevention.
Jason Momoa’s Nutrition Plan
Momoa’s approach to diet is all about balance. While he eats plenty of nutritious foods to fuel his body, he’s not one to shy away from indulgences.
High-Protein, High-Carb Diet
To maintain his size and energy levels, Momoa consumes a diet rich in lean proteins, including fish, eggs, and meats. He also incorporates complex carbohydrates like rice and vegetables to support his active lifestyle.
Love for Beer—In Moderation
Momoa is known for his love of Guinness, and he doesn’t believe in giving up the foods and drinks he enjoys. However, he balances his indulgences with clean eating and an active routine. After online criticism over his so-called “dad bod,” he laughed it off, joking that he had been enjoying some Guinness cake at an early birthday celebration.
Hydration and Recovery
Staying hydrated is a key part of his routine. Given his past injuries, he also prioritizes recovery to keep his body functioning at its best. His workouts are designed to be sustainable and adaptable, allowing him to stay in top shape without overexerting himself.
The “Dad Bod” Controversy & His Response
Despite being one of Hollywood’s most physically imposing stars, Momoa faced criticism in 2019 when a shirtless vacation photo sparked online discussions about his physique. Some social media users called it a “dad bod,” suggesting he had lost his Aquaman shape.
Momoa, however, was unfazed. When asked about the comments, he responded, “Not at all,” and explained that he had recently enjoyed some birthday treats. Rather than letting internet trolls affect him, he embraced his body and maintained his confidence.
Key Takeaways: How You Can Train Like Jason Momoa
Momoa proves that you don’t need a traditional gym routine to stay strong and fit. His approach to fitness is about movement, adventure, and functionality.
- Find workouts you enjoy. Climbing, paddleboarding, and bodyweight exercises can be just as effective as lifting weights.
- Don’t neglect mobility. Even if yoga is tough, stretching and flexibility training are crucial for injury prevention.
- Balance your diet. Focus on whole foods but allow room for indulgences without guilt.
- Train anywhere. Simple exercises like push-ups, pull-ups, and squats require no equipment and can be done anytime.
By embracing functional fitness and an active lifestyle, Momoa stays in superhero shape without spending hours in the gym. His routine is proof that strength and fitness come in many forms—no heavy weights required.
