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Willem Dafoe Workout Routine

Hanna Walther Author Profile



Willem Dafoe's Workout Routine and Diet

What does Willem Dafoe’s workout routine look like?

William James “Willem” Dafoe is an American actor best known for his roles as Green Goblin in Spider-Man, Platoon, To Live and Die in LA, The Boondock Saints, Shadow of the Vampire, The Lighthouse, and Mississippi Burning.

Willem Dafoe’s acting career began in 1980 when he moved to New York from a small town in Wisconsin. From there, Willem’s career took off and he has maintained a reputation as one of the most laid-back and reflective movie stars in Hollywood.

While we’ve done thorough research on Willem Dafoe’s workout routine and diet plan, this post is not his exact routine. It’s a compilation of his social commentary, interviews he’s done, and information from experts in the industry.


Current Stats 

  • Height:‎ 5’9″
  • Weight: 155 pounds
  • Age: 66 years old
  • Birthday: July 22, 1955
  • Accolades: Independent Spirit Award for Shadow of the Vampire and The Lighthouse, Austin Film Critics Association for The Florida Project, Chicago Film Critics Association award for The Florida Project, Columbus Film Critics Association Awards for The Lighthouse, Taron Award for Spider-Man, and several Academy Award nominations for Best Supporting Actor.


Workout Principles

When asked how he got into Ashtanga yoga practice, Willem Dafoe explained, “I got old.”

Willem Dafoe was determined to find a workout routine that helped him physically and spiritually feel younger, and yoga was the answer for him. As a man in his 60s, daily exercise can be hard to commit to. Willem Dafoe found the exercise and movement that he enjoys doing and remains dedicated to it.


Willem Dafoe’s Workout Routine

Establishing a healthy routine is important for a sustainable lifestyle and Willem Dafoe relies on his physical or spiritual practice to maintain that routine. Practicing yoga and incorporating low-impact cardio into his daily routine keeps Willem Dafoe active and energized.

Dafoe does some sort of physical activity every day and wakes up early each morning to meditate and spend time reflecting on his goals and what he hopes to achieve.

As a younger man, Willem Dafoe did train for roles by doing some weightlifting and cardio, but these days he takes it much easier with low-impact exercise and plenty of stretching.

Here is the Willem Dafoe workout routine:


Monday – Outdoor Run

Willem Dafoe wakes up early to meditate and then goes for a run outdoors or on the treadmill in his home gym.

Meditation has incredible health benefits; from relieving stress and anxiety, reducing age-related memory loss, lengthening the attention span, and promoting emotional health. Meditation also provides mental clarity, promotes a calm demeanor, and can even help with weight loss.


Tuesday – Yoga practice

Willem Dafoe found yoga as he got older when he needed a consistent workout that he could do to improve his flexibility, balance, and overall physical strength.

On Tuesday, Willem Dafoe practices yoga for an hour and meditates in the morning when he wakes up.


Wednesday – Low-impact walk

Willem Dafoe takes a long, low-impact outdoor walk with his wife around their West Village neighborhood in New York.


Thursday – Yoga class

On Thursday, Willem Dafoe takes a yoga class near his home in New York. Practicing yoga has a significant impact on weight loss, improving overall fitness, and boosting cardiovascular health.

Dafoe likely has a gym in his West Village home, but he also enjoys taking classes at a local gym when he needs a change of scenery.


Friday – Low-impact jog

Running or jogging is Willem Dafoe’s preferred method of exercise aside from yoga, so he goes for an easy jog on Friday to get his heart rate up.

Willem Dafoe lives by the idea that “an object in motion stays in motion” and believes that is the best advice that anyone has given him about aging gracefully and staying active.


Saturday & Sunday

Willem Dafoe takes the weekend to rest, spend time with his family, meditate, and stretch. He reviews scripts of roles he is interested in and relaxes at home.


Willem Dafoe’s Diet 

Willem Dafoe follows a mostly vegan diet, where he eats beans, lentils, tofu, whole grains, fruits and veggies, nuts and oils, avocado, and coconut. His diet isn’t extremely strict or limiting, but Dafoe tries to eat vegan 90% of the time.

Dafoe has found that a healthier, cleaner diet provides him with more energy during the day, better sleep at night, and helps him feel healthier and younger than when he was eating tons of red meat, chicken, and dairy.

Here is Willem Dafoe’s diet:


1. Breakfast 

  • Whole grain toast with peanut butter and banana
  • Black coffee
  • Almonds


2. Lunch 

  • Tofu bowl with lentils and veggies
  • Edamame


3. Dinner 

  • Spaghetti and vegan meatballs made from black beans, beets, and walnuts
  • Roasted cauliflower



In his younger years, Willem Dafoe likely took many supplements and vitamins to help support his body as he trained for roles where he needed to look sculpted and cut. Nowadays, Willem probably takes a few vitamins to help support his immune system and brain health.



From his pivotal acting roles to his commitment to a calm, reflective lifestyle outside of work, Willem Dafoe remains out of the Hollywood spotlight as much as possible. The boundaries Dafoe sets between work and having a private life are an inspiration to many.

Dafoe has starred in many films in the last three decades, and he’s made quite a name for himself as one of the best actors of his time. His movies are always polarizing and entertaining, particularly in the roles where we see his character’s dark side and can find a way to relate to his burdens in some small way.

Whether he’s doing yoga, meditating, or going for a jog, Willem Dafoe has found a fitness routine and diet that work for him, and helps him feel young and full of energy, even in his mid 60s. 

What do you think about Willem Dafoe’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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