Tsunade Workout: Grandma Tsunade Weight Training Routine!

Last updated on January 16th, 2025 at 03:24 pm

We’ve already had Tsunade join our Naruto Inspired Workouts but in the form of a hyper-scalable beginner styled calisthenics workout a LONG time ago.

Now we’re back to train like Grandma Tsunade but to her full strength, with weight training built around not only her physique but also her abilities.

If you want a much more basic routine you can check out Tsunade’s original workout – but now we also have a full Calisthenics Workouts Database with hundreds of workout routines as well.

Tsunade is fan favorite, but we’re definitely going to be bringing in even more Naruto female characters – although we do have tons already!

Her weight training routine will make a great addition to our Naruto Workout Placement Quiz.

Tsunade Stats:

Real Name: Tsunade

Height: 5’3

Weight: 108 lbs.

Anime: Naruto

Powers: Yes

Tsunade falls right in around the average height we’ve seen among anime female characters within our Anime Workouts Database.

Her weight range also falls fairly in line with her slim and toned physique.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Tsunade Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, 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.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Need Help Choosing The Best Naruto Inspired Workout?
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Tsunade Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

Even though we’ve already seen Tsunade here at SHJ I’m still going to be pulling information from her Wiki Fandom page again here, starting with this:

Tsunade is a descendant of the Senju and Uzumaki Clan, and is one of Konohagakure’s Sannin. She is famed as the world’s strongest kunoichi and its greatest medical-nin. The repeated loss of her loved ones caused Tsunade to later abandon the life of a shinobi for many years. She is eventually persuaded to return to Konoha and take on the mantle of Fifth Hokage, where her skills prove invaluable to the village.

When we move on from there we have a long list of Tsunade’s powers and abilities.

Here’s how they start us off with a section about her overall abilities:

Like other students of the Third Hokage, Tsunade is an exceptionally talented shinobi. Her skills became well known following the Second Shinobi World War when dubbed by Hanzō as a Sannin, alongside Jiraiya and Orochimaru. Tsunade’s skills are popularly held as the reason for Konoha’s victory during that war, and in the years following, became known as the world’s strongest kunoichi. Despite being rusty, Tsunade’s skills easily outclassed Kabuto Yakushi’s when they battled, with him having to rely on using a Military Rations Pill to continue battling, and use her fear of blood against her to gain the upper hand. Upon overcoming this, she fought Orochimaru one on one and defeated him near single-handedly. She would later go on to become Konoha’s Fifth Hokage, and was responsible for saving countless villagers when Pain decimated the village in Part II. Even the likes of Madara Uchiha admits that Tsunade was worthy of being a Kage.

Clearly Tsunade is extremely powerful.

If being the Fifth Hokage wasn’t proof enough, this breakdown of her overall skills should get you closer to understanding just how strong she is.

From there we can move into her physical prowess and chakra, which they start by breaking down as follows:

As a descendant of both the Senju and Uzumaki Clans, Tsunade inherited their life force and physical energy, enabling her to not only battle the likes of Madara Uchiha for over half a day without exhaustion, but even survive being bisected and retain consciousness long enough to heal others before being healed herself. Her reserves of chakra are immense, enough to heal several thousand shinobi during the final battle with Obito Uchiha. She also has excellent control over her chakra. After the Second Shinobi World War, she started gradually storing her chakra into the Strength of a Hundred Seal on her forehead. When the seal is released, Tsunade has access to all the accumulated chakra, totaling a so-named hundred-times her usual chakra levels. Although she normally uses this extra chakra to heal injuries or perform her other jutsu, she can also transfer the chakra to others, either to replenish or amplify their own.

They also move on to state this:

Tsunade teaches her student, Sakura Haruno, how to build up chakra in her fists and release it on contact with a target, causing severe damage. Tsunade presumably uses this ability herself, but it isn’t always clear when since she is naturally very strong, enough to lift Gamabunta’s sword and was noted by Hashirama to have possessed immense strength even when only a few years old. Her physical accomplishments, whatever the cause, include: splitting the ground with only a finger and breaking six of Jiraiya’s ribs, both his arms, and rupturing several of his internal organs. She has even broke through Susanoo, an “absolute defense”, with only a few hits.

Tsunade believes it is vital for a medical-nin to avoid injury, as they cannot perform their duties if anything happens to them. To a certain extent, her unnatural strength helps her in this regard, as opponents may avoid getting near her so that she cannot strike them. At the same time, though, Tsunade is regularly injured in combat, even going so far as to place herself in harm’s way in order to protect her allies. This is all because Tsunade deems her Creation Rebirth ability a reasonable exception to the “avoid injury” tenet, as she can receive serious damage and still survive. Even without the Creation Rebirth, Tsunade’s ability to endure injury is quite impressive, as she can survive several mortal stabs to the chest and remain able to perform jutsu after being bisected.

We probably won’t be able to split the ground with only a finger, or able to break Jiraiya’s ribs and arms – BUT, we’ll still be working around incredible Tsunade-like strength for this one.

Here’s exactly what we’ll be working with for this one:

• Tsunade’s Lean and Toned Physique
• Tsunade’s Incredible Strength and Speed

So be ready for high volume, intensity and a mix of different training styles.

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Tsunade Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with a 3 day split of full body workouts and then one day will be used to build up chakra endurance and a final day devoted to Tsunade Healing Circuit. You can use that weekly, biweekly or monthly and sub endurance or rest on weeks you don’t.

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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Tsunade Workout Routine: Sample Workout Schedule

Monday: Fifth Hokage Full Body A

Tuesday: Tsunade Healing Circuit

Wednesday: Fifth Hokage Full Body B

Thursday: Chakra Endurance Day

Friday: Fifth Hokage Full Body C

Saturday: Active Rest

Sunday: Rest Day

Tsunade Workout Routine: Fifth Hokage Full Body A

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Incline Chest Press

3×10

Reverse Cable Flys

3×10

Leg Press

3×10

Seated Arnold Press

3×10

Weighted Sit Ups

3×15-20

Tricep Cable Pushdowns

3×10

Tsunade Workout Routine: Tsunade Healing Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Tsunade Healing Circuit Test: Complete AMRAP in 20 Minutes

30 Mountain Climbers

20 Kettlebell Swings

10 Kettlebell Deadlift to Squat

20 Half Burpees

30 V-Ups

Tsunade Workout Routine: Fifth Hokage Full Body B

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Dumbbell Deadlifts

3×10

Bulgarian Split Squats

3×10 each leg

Dumbbell Bench Press

3×10

DB Front Raises

3×10

Hanging Leg Raises

3×15-20

High Cable Curls

3×10

Tsunade Workout Routine: Chakra Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Tsunade Workout Routine: Fifth Hokage Full Body C

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Back Squats

3×10

Cable Chest Flys

3×10

Cable Rows

3×10

Upright Rows

3×10

Plank Holds

3×60 Seconds

EZ Bar 21s

3×10

Tsunade Workout: Optional Bonus Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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