Strength training played a central role in her regimen. Gadot worked with heavy weights, focusing on compound lifts like deadlifts, squats, and bench presses to build muscle strength and endurance. Her trainers emphasized full-body workouts rather than isolating individual muscle groups, ensuring her strength translated into realistic, fluid movement during combat scenes. This approach also helped her maintain a balanced, proportionate physique that was athletic yet still in line with her character’s elegant appearance.
In addition to weight training, Gadot spent significant time on combat skills. Her preparation included sword fighting, spear handling, and hand-to-hand combat techniques drawn from disciplines such as Brazilian jiu-jitsu, kickboxing, and capoeira. These martial arts sessions were essential for authenticity, allowing her to move like a warrior who had trained for centuries. Each stunt sequence required precision, timing, and the ability to execute complex moves repeatedly without losing energy or focus.
Cardiovascular training was equally important, as filming intense action scenes demanded high stamina. Gadot incorporated HIIT workouts into her routine to boost endurance while keeping her metabolism elevated. These sessions often involved sprints, kettlebell swings, battle ropes, and agility drills that mirrored the bursts of energy needed for fight choreography. Long-distance running and swimming also found their way into her training schedule, further enhancing her aerobic capacity.
Flexibility and mobility training rounded out her fitness plan. Gadot practiced yoga and Pilates to improve balance, posture, and range of motion. These disciplines also helped her prevent injury during the months of rigorous filming and training. The combination of strength, cardio, and mobility work created a well-rounded physical profile that was both functional and visually striking on screen.