Last updated on January 31st, 2021 at 11:01 am

I’ll admit I was extremely unsure of the CW’s Supergirl the first season it aired.

It’s an admission I’m happy to share with you guys being that I freakin’ love the show now!

Back in 1984 we had another Supergirl, back then in the form of a movie, and she was played by Helen Slater.

While Slater may not have a place on SHJ, her name definitely deserves a mention – AND, if you guys didn’t know this, she also plays Supergirl’s mother Eliza Danvers in the CW TV show.

By mother, I mean fake mother…

Like, adopted mother? Oh, whatever.

Melissa Benoit Stats:

Height: 5’8

Weight: (approximate) 121 lbs.

Age: 27 years old

Welp, Supergirl is taller than me.  But, I’m okay with it because she’s taller than Zac Efron too, so I’m still cool. 

Heck, she’s even taller than badasses like Emilia Clarke, Natalie Portman, Scarlett Johansson, Olivia Munn, and a bunch of others on SHJ!

But who’s counting, right?

Aside from the fact that I’ll mention she’s one of the taller celeb women, standing just above Katie Cassidy and Caity Lotz (her fellow CW stars), and right around the same height as Sophie Turner, Jennifer Lawrence, and Daisy Ridley.

Melissa Benoist Diet and Nutrition

To be fair, I did multiple Superman GIFs for Tyler Hoechlin’s workout routine, so the above is more than acceptable and necessary.

So there’s a lot more talk from Benoist regarding her workout than there is her diet, but I’m going to obviously help you guys out here nonetheless.

The only thing I was really able to find is that Melissa Benoist seems to follow a healthy relationship with food, eating whatever she wants, but in moderation; while staying pretty active!

To keep a physique like Supergirl’s, you’re going to need to have some good nutrition going, and not just rely strictly on your workout.

But, we know that, right?  

You can’t out train your diet.  The diet is more than half the battle.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Melissa Benoist Workout Routine Research

Training and having a top notch physique isn’t something that’s new for Benoist.  Nor is wearing a leotard.  Here’s a quote from Comic-Con from Benoist about both:

“I grew up as a dancer, so it feels like a leotard and skirt and tights that I wore when I was a ballerina,” she said, adding that the corseted cape can be a bit painful sometimes.

And more about her workout routine that really hits it on the head for us is her stating:

“I don’t think I’ve ever hit anyone before, and so I definitely had to learn technique – like how to actually punch someone and not hurt yourself more than you’re hurting the person you’re punching,” she told the crowd at the cast roundtable on Saturday at San Diego Comic-Con. “And core work and Pilates and [plyometrics], a lot of it.”

Which she continues with:

“The motivation [from working out], the drive, it definitely affects [you],” the former Glee actress said of her new mindset, spurred on by her increase in physical activity. “I don’t have a choice I can’t sit down and be like, oh, I’m done. I want some popcorn. I have to stay on top of my game.”

So I guess we know where Benoist gets her abs from now…

Well, we’re going to try and replicate this for you guys!

Melissa Benoist Workout Routine

Training Volume:

3-6 Days a Week

Explanation:

I’m programming you 3 days of cardio, core work and circuits, but you’re going to have to add in 2-3 days of activities such as pilates, plyometrics, yoga, and other things.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Melissa Benoist Workout – Day One: Core, Cardio and Circuits

Cardio:

30 Minutes of Varied Cardio

**You can split it up with sprints, walks and jogging on a treadmill, or you can split up the time by swapping to other machines like the stair master, elliptical, and bike – but do your best to get at least 10-15 minutes on the treadmill.**

Circuit and Core Work:

5 Rounds:

25 Mountain Climbers

10 Burpees

25 Jump Squats

10 Plank to Push Ups

25 Lunges

Melissa Benoist Workout – Day Two: Pilates, Yoga, Etc.

This can easily be implemented on your own.  If you need me to send you a video for pilates work, please ask in the comments.

Melissa Benoist Workout – Day Three: Core, Cardio and Circuits

Cardio:

30 Minutes of Varied Cardio

**You can split it up with sprints, walks and jogging on a treadmill, or you can split up the time by swapping to other machines like the stair master, elliptical, and bike – but do your best to get at least 10-15 minutes on the treadmill.**

Circuit and Core Work:

1 Round:

100 Jump Ropes

90 V-Ups

80 Step Ups

70 Second Plank Hold

60 Knee Push Ups

50 Air Squats

40 Alternating Jumping Lunges

30 Sit Ups

20 Plank to Push Ups

10 Burpees

Melissa Benoist Workout – Day Four: Pilates, Yoga, Etc.

This can easily be implemented on your own.  If you need me to send you a video for pilates work, please ask in the comments.

Melissa Benoist Workout – Day Five: Core, Cardio and Circuits

Cardio:

30 Minutes of Varied Cardio

**You can split it up with sprints, walks and jogging on a treadmill, or you can split up the time by swapping to other machines like the stair master, elliptical, and bike – but do your best to get at least 10-15 minutes on the treadmill.**

Circuit and Core Work:

4 Rounds:

400m run

25 Crunches

15 Leg Lifts

10 Jump Squats

5 Burpees

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UNLOCK THE SECRETS TO UNLEASHING YOUR INNER SUPERHUMAN

• Research from over 300 of The World's Top Celebrities, their workouts, diets and lifestyles; picked apart and analyzed.
• How these celebrities REALLY transform & sustain their results.
• Dozens and dozens of Celebrity Case Studies showing exactly how YOU can achieve The Superhero Physique
  
•  The Top Training Styles and Diets Used Among ALL The Celebrities We Have Researched at SHJ
• Strategies on how YOU can take all that has been compiled from this research to create your path to the sustainable Hollywood Physique

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