Emma Stone Heavy Strength and Sled Conditioning

Emma Stone's workout routine focuses on heavy trap bar deadlifts, weighted sled pushes, and targeted upper body strength to build real physical power.

5 time blocks, 50 minutes in total.

Time blocks

Dynamic Warm Up and Glute Activation: 10 min
Foam rolling, hip openers, and glute bridges to warm the hips
Trap Bar Deadlift Sets: 15 min
Progressive heavy deadlifts focusing on solid hip hinge technique
Weighted Sled Pushes and Drags: 10 min
Heavy sled pushes across the floor paired with backward drags
Weighted Pull-Ups and Pressing: 10 min
Single arm landmine presses paired with bodyweight pull-ups
Post Workout Stretch and Recovery: 5 min
Hamstring and hip stretches paired with slow nasal breathing

About this routine

To prepare for her role as tennis icon Billie Jean King in Battle of the Sexes, Emma Stone's workout routine underwent a complete shift toward heavy compound lifting under trainer Jason Walsh.

Instead of traditional light cardio or low-resistance workouts, Walsh put Stone on a heavy strength regimen built around trap bar deadlifts, loaded sled pushes, landmine presses, and weighted pull-ups. She worked up to deadlifting 185 pounds to add fifteen pounds of muscle.

This training framework emphasizes foundational mobility before moving straight into heavy posterior chain lifts and sled conditioning, finishing with a short static stretch to aid recovery.

Why this routine works

Builds functional lower body and glute power
Increases athletic conditioning through low-impact sled pushes
Strengthens back and grip strength with deadlifts and pull-ups
Protects joints by prioritizing proper hip mobility warm ups

FAQ

What is Emma Stone's workout routine for strength?

Emma Stone used heavy compound strength training, focusing on trap bar deadlifts up to 185 pounds, sled pushes, landmine presses, and bodyweight pull-ups.

Who trained Emma Stone for Battle of the Sexes?

She trained with Jason Walsh, founder of Rise Movement, who designed her heavy lifting and conditioning regimen.

How much weight did Emma Stone deadlift?

During her peak training for Battle of the Sexes, Emma Stone worked up to trap bar deadlifts of 185 pounds.

Sources

How Emma Stone Gained 15 Pounds of Muscle for Battle of the Sexes, The Hollywood Reporter
Emma Stone Trainer Shares Her Battle of the Sexes Workout, Shape