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James Marsden Workout Routine & Diet Plan

James Marsden Workout

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

Marsden has been in a lot of movies, and many of them require him to be in great shape. He goes to the gym often and works hard to get a great body. This post is a collection of research about James Marsden, but it’s not his exact workout routine. This article has his thoughts, his social media posts, interviews he’s done, and information from fitness experts and trainers.

What We Know Now

  • Height:‎ 5’10”
  • Weight: 165 lbs.
  • Age: 48 years old
  • Birthdate: September 18, 1973
  • Accolades: Hairspray won the Critics’ Choice Movie Award, and X-Men won the Blockbuster Entertainment Award. Dead to Me won 5 Screen Actors Guild Awards.

Workout Principles

James has been through some hard times in his life, and exercise has helped him get through many of them. He says that exercise is “the cheapest antidepressant,” and it is an important part of how he takes care of his mental health every day.

After his parents split up, James’ biggest way to avoid thinking about it was to work out. James Marden likes to play sports with his kids outside when he’s not at the gym. He likes getting out of the gym and doing something different to challenge his body.

James Marsden Workout Routine

During the week, James does a wide range of workouts and exercises, such as resistance training, cardio, HIIT training, strength training, and organized sports like basketball and volleyball.

James doesn’t put too much pressure on himself in the gym or when he lifts weights unless he’s training for a specific role. Instead, he focuses on movement and staying active. He likes to work out for fun and keep things simple.

James Marsden body

Here is the James Marsden workout routine:

Monday – Boxing

James stays in great shape by practicing martial arts and different boxing moves. Boxing is a workout for the whole body, with moves that focus on the upper body and use core strength.

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

Here is a boxing routine that he probably does on Monday:

  • Warm up with a jump rope or battle rope
  • Fast bag (3 sets, 3 minutes at a time)
  • Shadow box (3 sets, 3 minutes at a time)
  • Heavy bag (3 sets, 3 minutes at a time)
  • Squat push-up (3 sets, 20 reps)
  • Sideways jump and hop (3 sets, 20 reps)
  • Jumping push-ups (3 sets rep till failure)
  • Shoulder lift with weights (3 sets, 3 minutes at a time)
  • Sit up (3 sets, 3 minutes at a time)

Tuesday – Run

James runs 5 miles outside or on a treadmill every Tuesday. He could take one of his three kids with him, or he could go by himself. James has said that running is his favorite way to work out because it helps him build the stamina he needs for fight scenes.

Wednesday – Body Weight Exercises

James does a plyometric bodyweight workout when he needs a break from lifting weights and working out in the gym. This workout includes exercises for his back, core, and legs.

  • Pull up (5 reps)
  • Push up (10 reps)
  • Squat (15 reps)
  • Lunge (20 reps)
  • Ten times around this track.

Thursday: Run 5 miles

James Marsden has done several triathlons throughout his career, and he runs every week to keep his endurance and stamina up. On Thursday, the movie star runs 5 miles outside.

Running has a lot of health benefits, such as lowering your body fat percentage, increasing your endurance, and lowering your cholesterol. There are many reasons to add this cardio workout to your routine.

Friday – Basketball

On Friday, James plays basketball with his friends. He likes the sport because it’s physical and gives him a good cardio workout.

Saturday – Core Workout

James focuses on one core-building workout per week to get the six-pack abs we’ve seen in some of his movies.

  • Medicine ball slam (3 sets, 20 reps)
  • Russian twist (3 sets, 20 reps)
  • Crunch (3 sets, 20 reps)
  • Bicycle (3 sets, 30 reps)
  • Dead bug (3 sets, 20 reps)
  • Push up (3 sets, 12 reps)
  • Leg raises (3 sets, 20 reps)

Sunday – Day of Rest

  • On Sundays, James Marsden stays home with his kids and lets his body rest.


James Marsden diet

James Marsden’s Diet

Marsden has always been the fittest person in the room and had the best abs, but that didn’t make him happy. He stopped being so strict about what he ate so he could feel better and enjoy food again.

James likes lean chicken, red meat, fruits, and vegetables. He doesn’t eat late dinners or snacks when he’s getting ready for a role or scene where he needs to look slim. He also looks slim because he drinks a lot of water.

Here is James Marsden’s diet:


  • Scrambled eggs
  • Toasted whole wheat
  • Dark Coffee
  • Turkey bacon


  • Grilled chicken
  • Potato salad
  • Fresh fruit


  • Ribeye steak
  • Brown rice
  • Vegetables

Also, read Ryan Trahan Workout Routine & Diet Plan


James Marsden may not always be in the gym lifting weights, but for some of his acting roles, he may take a few supplements to build muscle and burn fat. Here are a few things he could take to help:

  • Whey Milk Protein
  • Fat Burner
  • Multivitamin


James Marsden gives everything he does his all, whether he’s taking on a new role, being a great dad to his kids, or trying to get in the best shape of his life. His career path has changed because he has grown as a person by living his life to his standards and expectations.

James has had some hard times in his life, but he has accepted the pain and struggle and used it to make himself stronger.