Tom Holland Workout and Diet

Born: 1996

Thomas Holland is from London, England. He attended a school for performing arts and also a dance school. Holland was discovered as a child while performing at a dance festival. He was selected for the title role of Billy Elliot The Musical in 2008. Holland has gone on to appear in other roles on tv and film, including Wolf Hall and In the Heart of the Sea, but his biggest role so far has been as Spider-Man. He has been nominated for and won many awards for his acting, including a BAFTA Rising Star. Holland’s charitable work includes sponsoring The Brothers Trust. Holland has millions of followers on social media. He is 5 feet 8 inches tall and weighs about 145 lbs.

Known For:

Tom Holland’s Diet


Holland is young and active, and can pretty much get away with eating whatever he wants. He does not like following diets imposed by others and says he only lasted about a half a meal before giving up on one of them. That said, he sticks to healthy, wholesome foods most of the time, including lean animal protein, veggies, fruit, healthy fats and complex carbs. He also makes a point to drink plenty of water.

Estimated Macros

  • Medium Carbs 40% 40%
  • Medium Protein 40% 40%
  • Medium Fat 40% 40%

Diet Details


Gains Can Be A Pain

For In the Heart of the Sea, Holland had to put on weight so he could then lose it during filming.


Eat Like A Sailor

While filming, Holland and the other cast members were limited to 500 calories per day.


Harsh Payback

Holland got so hungry while filming Sea, he stole a croissant from catering and then immediately threw up because he wasn’t used to eating such rich food. Same thing happened when they finished filming. It was Christmas and he couldn’t help himself. He was sick the whole next day.

What to Eat


Whole, natural foods


Fresh vegetables










Whole grains



What to Avoid


Junk Food


Refined Foods


Artificial Ingredients


Trans Fats






Holland on his Diet

‘I’m lucky that I was 20 when we were filming the movie [Spider-Man]. I ate healthy food but I ate a lot of food.’


Holland on following a Diet

‘I don’t like quinoa at all.’


Holland on Going Hungry while Filming

‘There was no joking. If someone made a joke about food, it was like “That is not funny.”’


Holland on Weight Loss for His Role in In the Heart of the Sea

‘I was 16 at the time so legally I wasn’t allowed to lose any weight…I had to put on a ton of weight and then take it off.’


Holland on Gaining Weight

‘I found gaining weight awful…Constantly eating, and then almost constantly feeling sick, and then to go to the other extreme of starving, it was ridiculous.’

Tom Holland’s Workout Routine

Weekly Routine

Dancin’ Fool

Holland says he always enjoyed dancing as a kid and that it was great exercise, but it led to bullying at school.

Pass on the Pool

While Holland performed many of his own stunts for Spider-Man, he says he really struggled with water scenes in In the Heart of the Sea.

Golf Addict

Holland loves to play golf. He says he sort of obsesses over it and is always thinking about the next time he’ll get to play.

Electrical Muscle Stimulation

Holland sometimes does the trendy EMS training which involves attaching electrodes to your body while you exercise to increase muscle activation. It is meant to give you better results in a shorter amount of time.

Non-Stop Action

Holland is always moving. When he isn’t dancing, golfing or doing a formal workout, he likes to play tennis with his brothers.

Reasonable Dose

Holland is always active, but he does formal workouts 3-5 days a week depending on what else he has going on.

Box Out

Besides gymnastics, Holland also did boxing as part of his training for Spider-Man.

Cardio King

Holland loves cardio. It helps him keep slim and is a real mood-booster.

Quick Hit

Holland lifted some weights for Spider-Man, but not a ton. He says for the scene where his clothes come off in his room, he grabbed some nearby weights and did a few pumps.

In & Out

Holland’s EMS sessions only last about 25 minutes.

Exercise Style


A Tom Holland Sample Workout

Day 1
Do 3 sets of the following:
Pull ups: 5
Dips: 10
Push ups: 15

Do 2 rounds of the following:
Sprint: 100 m
Box jumps: 25
Sledgehammer/kettlebell swings: 25
Sit ups: 25
Burpees: 25
Sit ups: 25
Sledgehammer/kettlebell swings: 25
Box jumps: 25
Sprint: 100 m

Days 2 & 4
Box/parkour/gymnastics: 1-2 hrs OR 30 min of HIIT training.

Day 3
Warm up
Do 3 sets of the following:
Wide grip pull ups: 5
Dips: 10
Push ups: 25
Do 3 rounds of the following:
Run: 400 m
Sit ups: 25
Clean & press: 15
Bench press: 12
Single-arm dumbbell snatch: 10
Use moderately heavy weight

Day 5
Warm up
Do 3 sets of the following:
Chin ups: 5
Dips: 10
Push ups: 15-25
Do 5 circuits of the following:
Bench press: 10
Floor wipers: 10
Burpees: 10
Deadlifts: 10
Hanging knee raises: 10


Holland on EMS Exercise

‘It really does work. I did it once and couldn’t sit down for days.’


Holland on Dance

‘When I was young, my mom realized I could dance and hold a beat, and I really just danced for fun. It was good exercise.’


Holland on Ballet

‘Ballet is the Latin of dance. Every piece of dance has come from ballet.’


Holland on Filming in the Water

‘I’m not a very good swimmer, and every time I’m in the water I’m constantly reminded of that because I feel like I’m going to drown!’


Holland on Golf

‘What’s nice about golf is it’s the most humbling sport.’

Tom Holland’s Supplements

Tom Holland doesn’t share much about his supplement usage, but here are some supplements that would be beneficial for those following a diet and exercise routine similar to Holland’s.



Gymnastic training and golf can be hard on joints, so a collagen supplement would be a smart idea.

Get it here


Calcium and vitamin D

Calcium and vitamin D support strong bones and muscles to reduce the risk of injury.

Get it here

Omega 3 Fish Oil

Omega 3s

Omega-3s from fish oil or flaxseed if you do not eat animal products help reduce inflammation and also support brain and heart health.

Get it here

Protein Powder


Gymnastics and other cardio intensive sports require a lot of energy and a protein shake can help deliver calories and nutrition to build muscle and provide endurance while electrolytes can help prevent cramping due to deh+ydration.

See best products



You can never go wrong with a multivitamin.

Get it here

Tom Holland’s Lifestyle

Insomnia Plan

Holland often can’t sleep past 5 am and so he gets up and goes to the golf course by himself. The drawback is that when he gets a hole in one, which is not often, there’s no one around to see it.

Plan B

When Holland was 18, his mother signed him up for carpentry school as a fallback in case the acting thing didn’t work out. He auditioned for 4 films (including Spider-Man) while he was there, and got cast in all of them.

Pride & Envy

Holland’s father is a comedian who wrote a memoir of his son’s success and used self-deprecating humor to contrast it with his lack thereof.

Early Challenges

Holland was diagnosed with dyslexia when he was 7.

Persistence Pays Off

Holland went through 8 auditions and then did 2 additional years of dance training before landing the lead as Billy Elliot.

International Man of Mystery

Holland is the first non-American to play the role of Spider-Man. He beat out about 7,000 others who auditioned for the role.


Holland on Blazing his Own Trail

‘To a bunch of 10-year-olds who play rugby, Tom Holland doing ballet in the gym wasn’t cool…But it’s just what I had to do if I wanted to get this job.’


Holland on Method Acting

‘When I’m acting, it’s like I am the character…But I’m not so method I’d sell my house and live on the street like a tramp.’


Holland on his Mother

‘I completely and utterly rely on my mum. Without my mum, I would not be anywhere at all. I’d literally just be a couch potato.’


Holland on Thrills

Adrenaline has always been my thing.’


Holland on Life in the Public Eye

I’m a very private person…I don’t like living in the spotlight. I’m quite good at only being in the spotlight when I need to be.’

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