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Finn Wolfhard’s Weight Loss Story (Diet & Workout Exposed)

Michael Garrico
Published by Michael Garrico | Co-Founder & Marketing Director
Last updated: August 10, 2023

Finn Wolfhard is a Canadian actor most famous for his role as Mike Wheeler in the TV show Stranger Things and for voicing Pugsley in The Addams Family (2019).

As Stranger Things came out with season 4 this year, Wolfhard fans noticed his dramatic weight loss.

Having successfully trained over a thousand people to lose weight for over a decade, I observed Wolfhard’s so-called “transformation” didn’t look healthy.

To examine this further, I teamed up with a dietician and studied Wolfhard’s physique over the years.

Here’s what we found about the Finn Wolfhard weight loss journey.

Quick Summary

  • Finn Wolfhard’s weight loss journey allowed her to attain an impressive 117 pounds.
  • Wolfhard is believed to have combined intense weight training, and a healthy diet to attain her beautiful body.
  • Push-ups, pull-ups, barbell curls, calf raises, side lateral raises, and goblet squats are some of Finn's workout routines.

The Finn Wolfhard Weight Loss Journey

Wolfhard was only 13 years old when he started playing Mike Wheeler in season 1 of Stranger Things.

He wasn’t particularly lean or skinny but seemed to have the physique of an average 13-year-old.

In fact, based on his action scenes (how he ran, jumped, and engaged in other physical activities), Wolfhard seemed energetic and fit.

And as he grew older, he grew taller, having gone through puberty.


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A post shared by Finn Wolfhard (@finnwolfhardofficial)

But what concerned his fans the most was the fact that he got skinner with every season of Stranger Things — to the point where he looked quite unhealthy.

Our dietitian said that he looked like someone who frequently skips meals.

While there were multiple speculations regarding Finn Wolfhard’s weight loss, we now know that it stemmed from bad eating habits [1].

“I still eat like a four-year-old child, which is not a good thing when you’re constantly traveling and feeling crappy because of your diet.”

- Finn Wolfhard, Canadian Actor

Finn Wolfhard Stats

The following are Finn Wolfhard’s current stats:

  • Date of Birth: December 23, 2002
  • Height:  5’8” (173 cm)
  • Weight: 117 pounds (53 kgs)
  • Build: Slim
  • Chest: 36 inches (91 cm)
  • Waist: 30 inches (76 cm)
  • Arms/Biceps: 12 inches (30 cm)

What Could Help Finn Wolfhard Become Fitter?

Intense weight training and bulking diet could help Finn Wolfhard become fitter, as far as my personal assessment of his physique goes.

Let’s dive into what his mock workout fitness routine and diet plan could look like.

Fitness Routine and Principles

A group doing barbell squats in gym

Here’s a simple weight training program that can help anyone who has a body frame like Wolfhard’s to build a well-rounded physique.

It features simple and easy-to-perform movements that build full-body strength over time.


  • Barbell squats: &nbsp3 sets of 5 reps
  • Bench Press: &nbsp3 sets of 5 reps
  • Barbell Row: &nbsp3 sets of 5 reps
  • Military Press:&nbsp3 sets of 5 reps
  • Dips: &nbsp3 sets of as many reps as possible
  • Barbell Curls: &nbsp3 sets of 8–15 reps


  • Goblet squats: &nbsp3 sets of 15 reps
  • Push-ups: &nbsp3 sets of as many reps as possible
  • Pull-ups: &nbsp3 sets of as many reps as possible
  • Side lateral raise: &nbsp3 sets of 15 reps
  • Stiff leg deadlift: &nbsp3 sets of 8–10 reps
  • Skullcrushers: &nbsp3 sets of 8–15 reps
  • Calf raises: &nbsp3 sets of 15 reps


  • Bodyweight squats: &nbsp1 set of 15 reps
  • Barbell squats: &nbsp2 sets of 8 reps
  • Dumbbell chest press:&nbsp3 sets of 8–12 reps
  • One-armed dumbbell rows: &nbsp3 sets of 8–12 reps
  • Seated Arnold press: &nbsp3 sets of 8–12 reps
  • French press: &nbsp3 sets of 8–12 reps
  • Dumbbell curls: &nbsp3 sets of 8–12 reps
  • Planks: &nbsp3 sets for as long as possible

The best part about this workout is that it can be done at home with little to no equipment. It’s also safe and highly recommended for teenagers who want to start weight training safely.

Diet Routine and Principles

Healthy diet with protein rich and fat rich foods

Since gaining muscle is the key principle here, you’ll need to focus on high-protein foods for muscle gain and a high-fat diet.

You needn’t eliminate carbs because they can provide energy for workouts.

Focus on eating high-quality sources of protein [2].

Such as:

  • Lean beef
  • Seafood
  • Poultry
  • Eggs
  • Pork tenderloin
  • Milk, cheese, and yogurt
  • Beans
  • Certain brands of protein powder

3 Important Weight Loss Pointers

A person with big belly measuring his stomach

We’ve seen how you can lose weight in an unhealthy manner, as in the case of Wolfhard.

So, here are some tips to help you lose weight, build muscle, and get a balanced physique without compromising your overall health.

1. Lose Weight Safely

If you’re planning on losing weight, make sure you don’t rush it. It’s unsafe and could potentially lead to health problems.

A safe rate of weight loss is 1–2 pounds per week [3]. This assures you’re getting enough calories every day while shedding fat.

2. Build Muscle Alongside Weight Loss

While losing weight, it’s also important to build and gain lean muscle mass and strength. This will ensure you have a well-balanced physique and enough strength to perform basic athletic movements.

3. Eat Healthy Food

Eat a healthy diet to ensure you have enough calories to push through your workouts. Ensure that you’re getting in all your macros as well.


Has Finn Wolfhard Maintained His Weight Loss?

Yes, Finn Wolfhard has maintained his weight loss based on his current physique. However, given that he’s currently still in an unhealthy weight range, he needs to gain more weight.

Was Finn Wolfhard Ever Morbidly Overweight?

No, Finn Wolfhard was never morbidly overweight. He’s always maintained a fairly low level of body fat.

Is the Finn Wolfhard Weight Loss Route Safe?

Everyone wants to lose fat, but people tend to forget that safety and building muscle are crucial parts of healthy fat loss. The best way to lose weight and build muscle safely is through diet and exercise.

Additionally, a safe way to supplement this is by taking top-quality fat burners for men. We personally tested these supplements here at TotalShape, and most clients found positive results.

They were able to shed stubborn fat, enhance energy levels for their workouts, and lose weight quickly and safely.

Browse through our list and find one that best fits your goals.


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