Last updated on February 14th, 2021 at 09:15 am

I still keep saying “I’m going to start the Outlander series soon.”

And I’m referring to either the book series OR the TV series.

But neither has happened just yet.

Which I believe is one of the reasons I’ve unfortunately neglected researching Caitriona Balfe’s workout and diet in the past.

Thankfully, I’ve also seen her in other roles such as Money Monster, Escape Plan and Now You See Me – although I make no excuses for not having seen any Outlander.

If any of you guys think I should start it ASAP, this is your chance to pitch it to me in the comment section.

Caitriona Balfe Stats:

Height: 5’9

Weight: (approximate) 120 lbs

Age: 39 years old

Caitriona Balfe is actually quite tall for women we’ve seen at SHJ.

Which is two in a row, as she stands only an inch under Deborah Ann Woll who we saw last week.

Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.

But then there is also that taller range, and amongst the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ like Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

Caitriona Balfe Diet and Nutrition

Caitriona Balfe and Sam Heughan have done some dual interviews with Elle and at Comic Cons (we’ll be specifically looking at one from San Diego), which give us some useful information regarding Balfe’s diet and fitness regime.

Which doesn’t seem to be anything crazy.

Regarding her diet, Balfe states:

Yes! Caitriona makes it seem like she doesn’t do anything…

S: See exactly! But she does.

C: I mean, I don’t eat crap, I like to eat healthily, most of the time.

I’ll be sharing the beginning section and then a little bit more about what Balfe has to say, diving further into her fitness, when we get to that section.

And, in the interview at San Diego Comic Con Balfe states:

“That’s the thing. So we go to set, right? And you know, you get in at 5:30, 6 in the morning,” Balfe explained. “I’m like bleary eyed and [drinking] coffee the size of my head, and Sam’s like ‘Yeah, just been to the gym.’ And then he goes to the gym after work as well. It’s a tough person to be around sometimes.”

Balfe joked that she was waiting to find out when he cheats on his diet. “I really hope I find out he’s like a secret junk food, midnight eater,” she added.

Which definitely is leading us to believe she gets her toned core and tight physique through dominantly her nutrition (which will make more sense when we get to her workout routine research.

But, she also says “most of the time”, which leads me to believe she’s not super strict, but just stays away from junk food and eats fairly clean and doesn’t binge.

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.

Caitriona Balfe Workout Routine Research

I’ll start with showing you the beginning of the interview from Elle so it makes more sense.

Heughan, Balfe and Elle go back and forth:

Obviously Sam, you’re very into fitness and exercise. What drives you to be so dedicated?

Sam Heughan: Probably guilt isn’t it? Probably controlling. I don’t know, I enjoy it certainly, and Outlander has given me the opportunity to sort of have that interaction with people and share my love of what I’m interested in. We have such responsive fans that I got the opportunity to create my own healthy lifestyle and charity fundraiser. I enjoy this and try to share it with other people.

Caitriona Balfe: For him, it’s not just about for work. When you don’t get to work out…

S: I’m mental.

C: I think it’s a real release for you and something you love doing.

Which eventually brings us back to where we started in our dietary section, and leads us into even more:

So then Caitriona…

C: Yeah, I’m not like that!

Yes! Caitriona makes it seem like she doesn’t do anything…

S: See exactly! But she does.

C: I mean, I don’t eat crap, I like to eat healthily, most of the time. And it depends. For me, if I have the choice between an extra 45 minutes in bed or getting up at 4:30AM to go to the gym, I will always choose bed. But when I was in South Africa, it was great, because with the structure we had there, I was able to fit in two yoga classes during the week. When I’m not on a crazy schedule, I’ll try to do yoga or the gym once or twice a week. So it’s not like I’m not doing anything, but when I’m working five days a week, 14 hours day, generally no.

But I think our job also, you’re constantly—we are very active at work whether it’s horse riding or running around, being on your feet.

S: It’s so physical.

So, we’re really only working with a workout schedule that is once or twice a week, but also revolving our entire program around good dietary guidelines and high activity levels.

Sounds about right.

Nutrition is definitely going to be highly important for this one, but I wanted to share all of this with you guys so you know working out is not always completely necessary – depending on the goals.

Caitriona Balfe Workout Routine

Training Volume:

2+ days per week

Explanation:

Balfe really only trains once or twice a week, and that’s when she has time in her schedule to do so.  Other than that she utilizes her diet and stays extremely active between work and life.  I’m going to program one day for the gym (which can be used 1-3 times a week), and one day of option activities to utilize.  Be sure to stay active on top of whatever you choose to incorporate.

Want To Upgrade This Workout?

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Caitriona Balfe Gym Workout:

Warm Up:

Stretch

20 min walk/jog

Workout:

Squats (Any Variation: Goblet, Barbell, Front, etc.)

4×12

Superset One:

A. Ball Stabilized Chest Press

3×10

B. Ball Stabilized Crunches

3×10

Superset Two:

A. Kettlebell Swings

3×10

B. Bulgarian Split Squats

3×10

C. Dips (Bench is fine)

3×10

Superset Three:

A. Romanian DB Deadlifts

3×10

B. Jumping Bodyweight Lunges

3×10 each leg

C. Forearm Planks

3×60 seconds

Caitriona Balfe Activity Workout Options:

First and foremost is yoga.

Balfe mentions yoga multiple times in interviews and even mentions choosing it over the gym.

We have yoga videos and programming in The Academy, or you can hit a local studio, or even utilize YouTube videos.

But, I also want to give some other options.

I tend to utilize some brisk walking outside, or even on the treadmill while reading.

All heroes should also know how to defend themselves.

Just ask MMA Coach Derek.

Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.

Also check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

And check out the Parkour Workout (Nightrunner) designed by Academy member Felix!

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