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Jennifer Lawrence’s Diet and Workout Routine

By Rachael Attard, Updated Feb 12, 2021
Jennifer Lawrence diet and workout routine

I’ve always loved Jennifer Lawrence. She’s a wonderful actress and seems like a genuinely fun, kind person.

Jennifer’s also very passionat about body positivity. As you’ll see, she works out and eats pretty well. But she chooses to accept her curvy body, and I admire her positive attitude!

Over the years, Jennifer’s body has changed some. Sometimes, she needs to get stronger and tone up for a movie, and other times she’s looking more feminine and curvy. She can pull whatever look she chooses. I love how she stays true to herself during her fitness routines.

Here’s what she does to stay fit and healthy:

Jennifer Lawrence Twocoms / Shutterstock.com



Jennifer isn’t a big fan of diets. She loves food (remember when she brought pizza to the Oscars?), and says she’d prefer to work harder in the gym in order be able to eat what she wants.

She tries not to be too restrictive, and she says she struggles to work if she’s hungry at all. For example, when she’s craving a burger, she normally lets herself eat a burger.

Still, she doesn’t just want junk food. She likes to eat healthily. Onset, she likes to have Greek yogurt and veggies and hummus on hand in case she gets hungry.


Jennifer avoids gaining too much weight by indulging her sweet and salty tooth carefully.

Dalton Wong, Jennifer’s former trainer, said that he tried to make sure that Jennifer had these snacks on hand in case she got hungry:

  • Air-popped popcorn
  • Celery and peanut butter
  • Cashews and blueberries
  • Full-fat Greek yogurt (full-fat has less sugar and is often more satisfying than 0% fat Greek yogurt)
  • Almond milk with protein powder
  • Hard-boiled eggs
  • Dark chocolate (for when the sweet tooth strikes!)
  • Coconut milk yogurt (to avoid the bloating that dairy often causes)
  • Veggies and hummus
  • Apples and walnut butter

Dalton says that he didn’t recommend Jennifer eat granola bars. They are typically full of sugar.

He always recommends picking whole foods even if they are slightly higher in calories. Most people will find them more satisfying, feel healthier, and end up eating less if they’re eating unprocessed food, he says.


jennifer lawrence diet workout
Joe Seer / Shutterstock.com


Yes, Jennifer indulges, but she sticks to portions that make sense to her. She doesn’t feel the need to binge a lot of food because she picks meals that will satisfy her cravings.

When she goes out to eat, she likes to pick a starter for a main course and split dessert with a loved one. Overeating isn’t for her.


Jennifer was required to lose weight and tone up for her role in Red Sparrow. After all, she was playing a ballet dancer! Preparing for this role was the first time she went through an intense diet.

The main thing that Jennifer did to prepare for the movie was to cut calories. Although she hasn’t shared how many calories she ate a day, she did say that she counted banana chips to make sure she wasn’t eating too many!

She also made sure to eat lots of vegetables and lean protein like chicken.

Jennifer filmed all of her ballet scenes at the beginning of the production process so that she didn’t have to diet for too long. She really hated the process!



Jennifer’s workout routine has changed over the years. She’s needed to do different types of workouts for different movies, and her interests have changed too.

Overall, Jennifer says she doesn’t love to exercise, but she’s willing to do it to stay healthy and to achieve the body that she wants.


Jennifer credits her former trainer Dalton Wong for helping her understand a healthy, fun, and balanced approach for exercise. Dalton helped Jennifer get ready for the X-Men movies.

Together, their plan was to:

  • Do 20-30 minute morning runs to get the body moving.
  • Do short, high-intensity workouts throughout the day.
  • Use bodyweight so that Jennifer could workout anywhere, even when she traveled.
  • End every workout with something relaxing. It helps Jennifer to do yoga or some deep breathing to wind down.
  • Get out in nature when Jennifer was feeling uninspired. A run or walk outside would help her get motivated for more!

This is a similar format that Jennifer has used to workout ever since.

To prepare for other films, she’s done a similar mix of steady-state cardio, HIIT, and bodyweight workouts. At times, she’s also added workouts like Pilates or rock climbing.


jennifer lawrence workout
Tinseltown / Shutterstock.com


Jennifer is a big fan of short workouts that push her body hard. She likes to do bodyweight exercises that combine some strength training with skipping to get her heart rate up.

Here is a sample circuit routine that Jennifer might do to target her abs and arms:

  • Weighted pushup (You can do this with just your bodyweight or with a resistance band too!)
  • Curl and press
  • Burpees
  • Side planks
  • Other side
  • Sideways raise with a pulse
  • Other side
  • High/low plank
  • Leg extensions
  • Torpedos (aka back bows)

Do each of these moves for 1 minute. Try cycling through this at least twice.

If you like this type of training, here are a few workouts similar to Jen’s


Jennifer worked hard to get ready for this movie! She trained for four months for 5 days a week with Kurt Froman, a ballet expert and trainer who also worked with Natalie Portman and Mila Kunis on Black Swan. Each training session with Kurt would last for four hours!

After training with Kurt, Jennifer would go to a one-on-one Pilates session with trainer Kit Rich. Together, they’d train for 90 minutes. Kit helped Jennifer tone her muscles and create a really lean, long look common with ballet dancers.


Jennifer Lawrence is one of those super relatable celebrities that just seems fun to be around. She’s honest about what she likes (pizza!) and dislikes (being hungry!). We have all have things about our fitness journeys that we dislike, and I appreciate her honesty!

But Jennifer’s also been willing to put her body through really hard things (like 5.5 hours of training!) to be a better actor and to feel healthy. I really love her flexibility and willingness to do hard things.

I’m such a huge fan of her work, and I’m excited to see the great things Jennifer will do in the future!


Rachael xx  

Featured Image credit: Tinseltown / Shutterstock.com

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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2 comments on “Jennifer Lawrence’s Diet and Workout Routine”

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