Dakota Johnson’s Workout & Diet Plan for 'Madame Web'

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: January 29, 2025
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As a fitness trainer, I've made it my norm to go through celebrity stats, diet plans, and workout routines to gain insight that will encourage my clients and readers to get into shape.

Dakota Johnson is a well-known American actress known for her role as Anastasia Steele in the Fifty Shades of Grey series.

While preparing for the role, Johnson challenged and pushed herself like never before.

Before beginning the Fifty Shades of Grey series, the actress worked with fitness coach Ramona Braganza to be in shape. Johnson maintained a workout routine targeting her arms, abdomen, and booty and ate a clean diet of whole foods.

In this article, I will provide everything you need to know about Dakota Johnson's workout routine and diet plan, her stats, and the supplements she utilizes to be in shape.

Quick Summary

  • Dakota Johnson's workout routine involves performing a healthista and yoga regimen two times weekly and going to the gym five to six times a week.
  • Dakota Johnson's diet routine has her eating small meals so she can eat often. Her breakfast consists of oatmeal and eggs.
  • She utilizes supplements such as vitamins to help her fuel her gains and obtain nutrients she does not have in her meals.
  • Johnson practices unilateral exercises, like single-leg squats, to enhance stability and balance while maintaining a lean physique.

Celebrity Stats/Career Highlights

  • Age:  33 years
  • Height:  5ft 7in
  • Weight:  119 lbs
  • Waist: 24 inches
  • Chest:  34 inches

Her Workout Routine

Dakota Johnson’s Workout space

It's not surprising that someone as physically active as Dakota has a few particular favorite activities that enabled her to get the figure she exhibited on film.

Dakota Johnson's workout routine looks like this:

  • Reverse fly - 10 repetitions with the right leg extended
  • Reverse fly - 10 repetitions with the left leg extended
  • Overhead half-circle using dumbbells - 8 repetitions
  • Standing "hug a tree" - 8 repetitions
  • Lat raises - 8 repetitions

Dakota would then turn to cardio for around five minutes after completing those workouts.

This might include treadmill running or rowing on a seated rowing machine.

She'd then do these ab workouts:

  • Lying leg and triceps extensions - 20 repetitions
  • Oblique rotations - 10 repetitions
  • Walking plank - 20 repetitions

Another cardio session then followed this to assist her in maintaining her flexibility.

She'd then go through the circuit two or three more times based on how much strength she had that day. 

The practice provided enough variation to protect her muscles from becoming overdeveloped.

Rest Days

On days when she was particularly agitated, she'd skip her typical circuit training program in favor of long stretches.

The stretches kept her from tightening up and helped her prevent injury during many of the more intense scenes.

Also Read:

Dakota Johnson Workout Principles

Woman exercising with weights

Johnson exercised five days a week with instructor Ramona Braganza, with sessions lasting around one hour each.

Braganza taught the actress several routines to develop her muscles without bulking them.

Her training consisted of hard circuits of strength training interspersed with a few exercises incorporating light weights.

The typical exercise consisted of approximately ten minutes of warm-up on a treadmill, followed by the three workouts continuously, and then moving back to the cardio exercises.

Braganza varied the training techniques inspired by kickboxing, yoga, and pilates to prevent boredom.

The trainer also used ankle weights throughout parts of the sessions to boost the intensity of the activity.

Johnson's workout routine also includes pilates rings and light weight exercises using dumbbells to tone her body, enhance core strength, and focus on her upper body.

It also featured unilateral exercises, like single-leg squats, to improve body stability and balance.

Dakota Johnson enjoyed performing hot yoga classes alongside her normal workout routine when filming Fifty Shades.

Johnson substituted a stretching session for her customary workout routine during the long and stressful filming days.

The actress occasionally favored jogging for an hour rather than her regular circuit training. The goal was to keep her whole body moving and minimize muscular stiffness.

Dakota Johnson strived to retain her stunning shape and stay healthy even after the Fifty Shades of Grey filming ended.

Diet Plan

Healthy plate of food

Here's Dakota Johnson's diet plan for the day:

Breakfast

Dakota often prefers a mix of healthy proteins and complex carbs for breakfast.

Dakota Johnson eats oatmeal and poached eggs with seasonal fruit.

This great blend of fiber and protein gives Johnson an energy boost to begin her day.

The fiber in the oatmeal allows her to stay full without having the urge for more food right after breakfast [1].

Lunch

She attempts to keep her lunches fresh and nutrient-dense.

This can include eating whole healthy grains like brown rice or quinoa with lean proteins like salmon and grilled chicken breast.

Other times, it entails eating a salad loaded with fresh vegetables.

It all boils down to what Dakota feels like having at the moment.

Dakota's main goal is to avoid overeating. She keeps things simple, consumes enough to fuel her body, and concentrates on eating healthy meals that make her feel great.

Dinner

Meat and veggies on a plate

Dakota Johnson's dinner is often the same as lunch, and she does not typically go to fancy restaurants.

She also doesn't overeat fatty, fried foods when feeling down. Every day, she consumes real and nutritious meals.

Her dinners, though, are frequently on the small side.

This allows her body to unwind at the end of the day and may aid in her sleep.

Other Celebrities’ Workout & Diet:

Snack

Dakota's snacks are as nutritious as all of her diet. She enjoys getting fresh-squeezed juice whenever she can.

These are high in vitamins and antioxidants and include no added sugar.

If she isn't near a juice bar or is busy, she opts for fresh fruit, nuts, and other low-carb and low-calorie options.

Dakota stated during an online tour that she loves limes.

Johnson is not particularly picky about food but prefers to eat healthy foods in moderation.

"I take wine occasionally, but I'm usually careful not to overdo it. I also love to drink enough water during the day to stay hydrated and eliminate toxins from my system."

- Dakota Johnson, American Actress & Producer

Diet / Nutrition Principles

Healthy plate of food

During filming, Dakota had nutritious meals cooked and brought to her by a professional chef.

This enabled her to concentrate on her work and get in shape.

However, those meals encouraged her to develop extremely healthy habits.

She adheres to the 3-2-1 strategy. This implies she eats three meals daily, has two snacks, and drinks at least one liter of water daily.

Dakota Johnson’s Supplements

Close up of supplements

Dakota Johnson uses supplements to fuel her gains. Here are some supplements that she uses:

  • Vitamin E: It is an extremely effective antioxidant. The body requires Vitamin E to help build its immune system and combat invading bacteria and viruses. It promotes blood vessel dilatation and the avoidance of clotting. Furthermore, vitamin E is used by cells to interact with one another and conduct a variety of essential functions [2].
  • Vitamin B12: This vitamin promotes the health of the body's nerve cells and blood, in addition to the creation of DNA found in all cells. Furthermore, vitamin B12 aids in the prevention of megaloblastic anemia, a blood disease that causes weariness and weakness [3].
  • Multivitamins: Multivitamins boost energy, enhance mood, decrease stress and anxiety, improve short-term memory, and help maintain muscle strength [4].
  • Vitamin D: This vitamin aids the body in regulating phosphate and calcium levels. These nutrients are required to keep bones, teeth, and muscles healthy [5].

FAQs

What Does Dakota Johnson Eat in a Day?

Dakota Johnson eats three meals, has two snacks, and drinks at least one liter of water daily.

What Exercise Does Dakota Johnson Do?

Dakota Johnson's exercise comprises various modalities. She warms up for ten minutes on a treadmill, does three exercises in a row, then goes back to cardio. She worked out with Ramona doing dance-inspired moves, kickboxing, yoga, and pilates.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757923/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
  3. https://www.ncbi.nlm.nih.gov/books/NBK441923/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852824/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337085/
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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

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