Dwayne Johnson, long celebrated for his hulking frame and biceps that seem larger than life, stunned fans at the Venice Film Festival this week.
The 53-year-old appeared dramatically slimmer after reportedly shedding 60 pounds for his new movie role, leaving social media buzzing about his transformation.
Celebrity Trainers Weigh In on His Transformation
Two celebrity personal trainers, including Jill Charton — who has worked with Marvel stars and the Lakers — offered insight into Johnson’s dramatic change.
“The daily discipline and the constant grind when it comes to this transformation, the nutrition and working out are relentless,” Charton told the Daily Mail.
Katie Boyd, a fitness expert who has trained members of the UK royal family, estimated it could have taken him “just 12 weeks to achieve” his new physique.
Both trainers noted that the transformation appeared to be driven almost entirely by diet, supported by a tailored exercise routine to achieve the leaner look.
Addressing Steroid Speculation
Some social media users speculated whether the weight loss could be linked to stopping steroid use.
However, there’s no evidence Johnson has used performance-enhancing drugs in recent years.
He admitted using them as a teen in 2009, but nothing suggests adult usage.
Preparing for a Role in The Smashing Machine
Johnson slimmed down for his upcoming film The Smashing Machine, where he plays troubled UFC fighter Mark Kerr.
He told the Hollywood Reporter he pursued the role because he was “really hungry” for something new.
“There was just a voice inside of me… that said, ‘Well, what if I could do more, I want to do more and what does that look like?’”
Diet: The Key to His New Physique
Both trainers agreed that the biggest factor in Johnson’s transformation was likely diet.
Charton suggested he followed a high-protein diet with a calorie deficit, while Boyd speculated that his meals focused on lean proteins like chicken and white fish, with carbohydrates coming mainly from vegetables such as broccoli.
“Food is the number one — abs and a slimmer frame are definitely made in the kitchen,” Boyd said.
They also assumed Johnson avoided sugary snacks and indulgent cheat days, a stark contrast to the massive pancake feasts he has shared in the past.
Exercise Tweaks for Weight Loss
While diet played the starring role, exercise was also tailored for the transformation.
Cardio, like treadmill running or stationary cycling, likely formed the core of his routine to burn calories efficiently.
He may still lift weights, but lighter weights with higher repetitions would boost endurance rather than muscle size, complementing the goal of leaning out.
“I bet you he is getting up in the morning and doing at least an hour of cardio first thing on an empty stomach,” Boyd said.
“And then working out five to six times a day doing high interval training and full body sessions.”
No Weight Loss Drugs Needed
Neither trainer believed that Johnson used drugs like Ozempic or other GLP-1 inhibitors.
Because these medications suppress appetite, they wouldn’t have supported the level of training required for his role, and side effects could have hindered performance.
Transformation Timeline and Perspective
Although the exact timeline of Johnson’s transformation is unclear, Boyd estimated it could have been accomplished in roughly three months.
She emphasized that the dramatic shift still seems natural.
“What’s really funny is that when I was 18, I was an extra on one of his movies in Boston,” Boyd recalled.
“At that time, he was so thin, similar to the way he looks right now for this movie.
Big people like that have the capacity to get small again if they need or want to.”