Last updated on February 16th, 2021 at 09:56 am

Taraji P. Henson means business.

She takes on the badass roles, and plays them well.

If you don’t see a trend with her roles like Empire, Think Like A Man, What Men Want….and damn…even Ralph Breaks The Internet as Yesss…well then you’re missing the picture here.

Taraji P. Henson is a boss, and plays a boss.

And for that reason, she also looks like one.

Which is exactly why we are going to find out just how to train and eat like her.

Taraji P. Henson Stats:

Height: 5’4

Weight: (approximate) 132 lbs.

Age: 48 years old

Could you even believe this woman is pushing 50?!

I can’t.  

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 among 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 Ariana Grande, 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.

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Taraji P. Nelson Diet and Nutrition

Taraji P. Nelson does follow some restrictions, but also doesn’t feel guilty when she has cravings.

She found what is sustainable for her.

She gives a ton of information to The Cut here:

I’m on a supplemental regimen to re-alkaline my body and to build the lining in my stomach. I was very bad to my stomach for a very long time, and I didn’t know! I’ve been living healthy now for three months, and even when I get off this special regimen, I know I’ll make healthier choices. I can’t have cheese right now. I use ghee butter instead of dairy butter. I also use a lot of coconut oil. I cook with it, I put it in my tea and drink it — and that’s also good for the hair and nails. I’m learning how to eat all over again. It’s like introducing a baby to solid foods.

I try to do my proteins. When I want a salt taste, I’ll do boiled eggs with my fermented vegetables. When I want a sweet taste, I’ll grab a Special K protein bar or protein shake. I just want to make healthier choices. I had a health scare and I want to live. My health scare came from me not eating right. You think just because you’re small and you work out that everything is coming up roses, until you take a look inside.

But in regards to her cravings and guilty pleasures she tells Shape Mag:

“I love chocolate. I love sweets. Every time you pick up a doughnut or chocolate or anything, you feel guilty. But why feel guilty about food? Food should be enjoyed. We shouldn’t walk around with such guilt about the nutrition that we need and that our body craves. Special K helps me with my choices. The protein bites with the chocolate in them? I mean that’s a smarter choice than a candy bar. It’s a win-win, because it’s not empty calories, it’s a food choice that’s giving me the nutrients and enough energy for me to work out and I still kill my craving for chocolate.”

Which she continues by saying:

“If I’m confident about what I’m eating, that’s one less thing on my plate as a woman I have to worry about. Some people just give up—they feel like they don’t have the willpower [to make smart food choices]. When you let people know that they have better, smarter choices, it’s like once you know better you do better.”

So sustainability is definitely in there, mixed with a healthier way of eating.

She even knows how to fuel her workouts as well:

“You can’t have a great workout without a great diet. You have to be loaded with protein because [a tough workout] takes all of your strength. That’s why working with Special K was an important collaboration for me. When you set a goal and you reach it, it boosts your confidence.”

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.

We’ve also 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), 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.

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.

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Taraji P. Nelson Workout Routine Research

Taraji Nelson has gone through a ton of changes to improve her health.

And with those, she has a lot to say.

So, while I will give you more from other sources to build this routine, I also want to give you another BIG portion of The Cut interview:

How I like to sweat: I hired a trainer. I’m not a fitness guru. I like to work out, but I won’t push myself, so I need a trainer to do that. A great week is when I work out four days a week, but I usually keep it at three days a week, minimum. I’m big on weight-training because I’m so small – I need to build up. I love squats. My trainer has me do planks with weights on my back, which strengthens my core. I used to do boxing. It uses every muscle in your body and snatches you like that. [Snaps fingers.]

What wellness means to me: It means taking care of your mind, body, and soul. You can’t have one without the other. Physical health starts here [points to head]. If you believe you’re sick, you’ll be sick. If you believe ‘I can beat that thing,’ then you’ll heal because your body can heal itself. But you have to be nice to it.

How wellness has changed for me: I’m sleeping better, I have more energy, and I don’t have as many mood swings. You’d be amazed at the stuff that’s put in foods that acts like a drug. Like, sugar is eight times more addictive than cocaine. You crave sugar because your body needs it because you’re addicted. Sugar was my favorite; that’s why I do Special K now. I’ll also make my own macaroons, which have the three things you need to survive: fat, salt, and sugar — coconut oil, coconut, and vanilla extract. It’s not that you shouldn’t have sugar, it’s the kind of sugar you should be looking out for. White sugar is the devil, don’t eat it. Find other ways: honey, agave, coconut, coconut sugar … just not white sugar.

My wellness struggle is: Working out. I have to get my mind right to work out. I don’t wake up like: “Come on, let’s go to the gym, yaaaas!” No. I have a window, where if I don’t go by a certain time, it’s not happening. It’s from 10 to 12, maybe 1. If I don’t go by then, my mind will shut down and I won’t be able to push myself to go. I know that about me, so I make sure to schedule my training session during that time.

Taraji has also posted videos of her weight training, so we’ll know to include that.

In the video she performs flat dumbbell bench press, standing dumbbell bicep curls, chest fly (machine), and one arm kettlebell swings.  She was also quoted saying that she loves utilizing “total body workouts” because, as she said “it keeps me calm and happy”.

She also tells Shape Mag about her newest fitness obsession:

“I really really got into boxing earlier this year. I love it because it’s a full-body workout—you’re working every muscle, you’re working muscles you didn’t even know existed. And you have no weights. It’s all body. It makes me feel confident. I feel like I can go out into this world and really kick ass—literally.”

So expect to see that as well!

Are you ready?

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Taraji Henson Workout Routine

Training Volume:

5+ days per week

Explanation:

I’m going to give you two full body routines to use 2-3 times a week, and then the rest is going to come from boxing, MMA and other forms of activity in unison with a good diet.

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.

Taraji Henson Full Body Workout Variation One

Warm Up:

Stretch

Stairmaster 15 minutes

Workout:

Flat Dumbbell Bench Press

3×10

Standing Dumbbell Bicep Curls

3×10

Chest Fly Machine

3×10

Alternating Hand Kettlebell Swings

3×10 each arm

Goblet Squats with DB

3×10

Weighted Glute Bridges

3×10

Dumbbell Bent Over Rows

3×10

Taraji Henson Full Body Workout Variation Two

Warm Up:

Stretch

Stairmaster 15 minutes

Workout:

Standing Military Press

3×10

Standing Dumbbell Hammer Curls

3×10

Incline Bench Press Machine

3×10

Alternating Hand DB Snatches

3×10 each arm

Weighted Lunges

3×10 each leg

Cable Pullthroughs

3×10

Lateral Pulldowns

3×10

Taraji Henson Mixed Martial Arts and Boxing Workout

Warm Up:

Stretch

Workout:

Choose a Routine from Coach Derek’s Programming below

You can also check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.