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James Marsden Workout Routine

Hanna Walther Author Profile



James Marsden's Workout Routine and Diet

What does James Marsden’s workout routine look like?

James Marsden is an American actor, singer, and former model. He is mainly known for his roles in Westworld, The Notebook, X-Men, 27 Dresses, Dead to Me, and Hairspray.

Marsden’s got quite the acting portfolio under his belt, and he has to stay in great physical shape for many of the movies he is in. He works hard in the gym and has a killer body to show for it.

This post is a compilation of research about James Marsden, but it’s not his exact workout routine. This article includes his own commentary, social media posts, interviews he’s done, and information from experts and trainers in the fitness industry.


Current Stats 

  • Height:‎ 5’10”
  • Weight: 165 pounds
  • Age: 48 years old
  • Birthday: September 18, 1973
  • Accolades: Critics’ Choice Movie Award for Hairspray, Blockbuster Entertainment Award for X-Men, 5 Screen Actors Guild Awards for Dead to Me


Workout Principles

James has worked through some serious issues in his life, and he’s relied on exercise to get him through many dark moments. He calls exercise “the cheapest antidepressant,” and it’s a key part of how he manages his mental health on a regular basis.

After his parent’s divorce happened, James used exercise as his biggest distraction.

Outside of the gym, James Marden enjoys playing sports outdoors with his kids. He likes the change of scenery from the gym and challenging his body in different ways.


James Marsden’s Workout Routine

James performs a variety of workouts and exercises during the week, including resistance training, cardio, HIIT training, strength training, and some organized sports like basketball and volleyball.

Unless he’s training for a particular role, James focuses on movement and staying active without putting too much pressure on himself in the gym or lifting weights. He prefers to enjoy exercise and keep it casual.

Here is the James Marsden workout routine:


Monday – Boxing

James stays in incredible shape by training in martial arts and various boxing techniques. Boxing is a full-body workout, with movements emphasizing the upper body and relying on core strength.

James finds that punching the bag helps him relieve stress and anxiety, so he tries to box once a week.

Here is a boxing workout he likely performs on Monday:

  1. Jump rope or battle rope warm-up
  2. Speed bag (3 sets, 3 minutes at a time)
  3. Shadow box (3 sets, 3 minutes at a time)
  4. Heavy bag (3 sets, 3 minutes at a time)
  5. Squat thrust (3 sets, 20 reps)
  6. Lateral leap and hop (3 sets, 20 reps)
  7. Plyometric push up (3 sets rep till failure)
  8. Shoulder raise with dumbbell (3 sets, 3 minutes at a time)
  9. Sit up (3 sets, 3 minutes at a time)


Tuesday – Run

On Tuesday, James goes for a 5-mile run outdoors or on the treadmill. He may take one of his three children with him or go solo. James has shared that running is his favorite form of exercise because it helps build the endurance he needs during fight scenes.


Wednesday – Body Weight Exercises

When he needs a break from weight training and working out in the gym, James completes a plyometric bodyweight workout, complete with back, core, and leg exercises.

  1. Pull up (5 reps)
  2. Push up (10 reps)
  3. Squat (15 reps)
  4. Lunge (20 reps)

Repeat this circuit 10 times.


Thursday – 5-mile Run

James Marsden has completed several triathlons in his career and keeps running in his weekly routine to maintain his endurance and stamina. The movie star goes on a 5-mile run outdoors on Thursday.

The benefits of running are impressive; from decreasing body fat percentage, improving endurance, and lowering cholesterol, there are many reasons to add this cardio workout to your repertoire.


Friday – Basketball

On Friday, James meets up with friends for a basketball game. He loves the sport for the cardio workout, hustle, and the game’s physical nature.


Saturday – Core Workout

To build those chiseled abs we’ve seen in some of his films, James focuses on one workout per week to develop his core.

  1. Medicine ball slam (3 sets, 20 reps)
  2. Russian twist (3 sets, 20 reps)
  3. Crunch (3 sets, 20 reps)
  4. Bicycle (3 sets, 30 reps)
  5. Dead bug (3 sets, 20 reps)
  6. Push up (3 sets, 12 reps)
  7. Leg raises (3 sets, 20 reps)


Sunday – Rest Day

James Marsden takes Sunday off to hang out with his kids and give his body time to recover.


James Marsden’s Diet 

Marsden has been the fittest guy in the room with the most chiseled abs, but it didn’t bring him any happiness. He loosened up his dietary restrictions to feel more fulfilled and to allow himself to enjoy food again.

He loves red meat, lean chicken, fruits, and veggies. When he’s prepping for a role or particular scene where he wants to look cut, he avoids eating late dinners and snacking. Hydration is a huge part of his lean appearance as well.

Here is James Marsden’s diet:


1. Breakfast 

  • Scrambled eggs
  • Whole wheat toast
  • Black coffee
  • Turkey bacon


2. Lunch 

  • Grilled chicken
  • Potato salad
  • Fresh fruit


3. Dinner 

  • Ribeye steak
  • Brown rice
  • Vegetables



While he may not always be in the gym pumping iron, James Marsden may use a few supplements to gain muscle mass and burn fat for some of his acting roles. Here are a few supplements he may use:



Whether he’s taking on a new role, being a great dad to his children, or working towards being in the best shape of his life, James Marsden puts his whole heart into everything he does.

The personal growth he has experienced from living life by his own standards and expectations has changed the trajectory of his career.

Life dealt James a few tough cards, but he has acknowledged the pain and hardship he’s experienced and used it to make him stronger.

What do you think about James Marsden’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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