July 27, 2026, 4:01 pm | Read time: 6 minutes
The next blockbuster from director Christopher Nolan is hitting theaters–with Matt Damon in the role of the legendary Odysseus. To embody the Greek hero, Damon grew a beard and reduced his body weight to 167 pounds. FITBOOK has also compiled five exercises for a possible arm workout like Damon’s.
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As Light as He Hasn’t Been Since High School
Anyone who has seen Matt Damon on screen knows that the actor always presents a solid physical appearance–sometimes more toned, sometimes with a bit more belly. However, anyone who has looked at Greek hero statues will notice: They are often not extremely muscular or stocky. They embody a lean, fit type with subtle muscle definition. This also applies to Odysseus. Appropriately, Damon shared in early 2026 as a guest on the “New Heights” podcast by the Kelce brothers about his preparation for the new Nolan film “The Odyssey”: “I was in really good shape. I lost a lot of weight.” The director wanted him to be lean but strong.1
How strong Damon has become will be seen in the film. But the result of his extreme weight loss speaks for itself: “I used to weigh between 185 and 200 pounds, and for the entire film, I weighed only 167 pounds. I haven’t been this light since high school. So it required a lot of training and a very strict diet,” the actor continues.
It was a lot of training and a very strict diet, Damon says. He also drew a direct comparison to American football players Jason and Travis Kelce: “I can imagine how it feels for you while you’re preparing. It’s just part of your daily routine, part of your job, and you really get used to it and plan your day around it.”
Another Reason for the Weight Loss
Besides the athletic regimen, there was another crucial reason for the weight loss. Due to an agreement with his doctor, the actor completely changed his diet and gave up gluten. A decision that remains: “Because of another issue I discussed with my doctor, I stopped eating gluten. […] I’m done with it. I eat completely gluten-free.” To his relief, he also found a gluten-free beer–perhaps a reason the transition is working so sustainably.
Lean but Strong–Is That Even Possible?
Many say before their first trip to the gym: “I want to be athletic, but not too bulky.” In other words, they want to look like Matt Damon for his role as Odysseus.
And yes, it is possible. Because strength and visible muscle mass are not automatically the same. Many believe that getting stronger inevitably means getting bulkier. But it’s not that simple.
The body responds to strength training in two different ways: Either the muscles grow and increase in volume, or the nervous system becomes more efficient and learns to use the existing muscles better. Those aiming for a wiry, athletic physique in the style of a Greek hero should focus primarily on this second adaptation path.
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What Does That Mean Specifically?
Training with very high weights, few repetitions, and long breaks between sets sets a completely different stimulus than someone doing classic muscle-building training. The nervous system learns to activate more muscle fibers simultaneously. The muscle doesn’t necessarily get bigger, but it works much more efficiently. The result: more strength without visibly increasing in volume.
Nutrition also plays an important role. Those who do not specifically aim for a calorie surplus or eat particularly high-protein diets do not have to worry about suddenly looking “bulky.” Those who eat a balanced diet and do not actively work on muscle building will generally not notice excessive muscle growth.
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Should You Also Eat Gluten-Free Now?
Probably not–at least not without a compelling reason. Matt Damon’s decision to give up gluten was based on an agreement with his doctor, so it had a medical background. Gluten itself is not a substance the body needs to survive. However, those who tolerate it without issues do not gain any significant advantage from giving it up.
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Arms to Draw Odysseus’ Bow
Only one has the arm strength to draw the legendary bow of Odysseus: Odysseus himself. For this, Matt Damon must also deliver arms that do justice to the legend. And Damon has delivered just that. It’s not the first time Damon has built enormous arm muscles for his roles. We would like to put together a possible arm workout so that you can one day draw Odysseus’ bow.
Cable Tricep Pushdowns
For the triceps, cable pushdowns are a good option. Keep your elbows close to your body as you control a bar or rope attached to the cable tower downwards.
Overhead Tricep Extensions (Dumbbells)
Dumbbell tricep extensions are another effective exercise for the back of the upper arm. A dumbbell is lowered behind the head and then pressed back up. The controlled bending and extending of the elbows specifically target the triceps. Alternatively, the exercise can also be performed on the cable tower. The cable is attached at the bottom, and the weight is pressed behind the back or over the head.
Dumbbell Bicep Curls
For the biceps, we stick with the tried-and-true classic. The dumbbells are controlled up to the shoulder and then lowered again. The wrists should remain stable and straight, while the palms turn upward when lifting. This specifically targets the biceps.
Lateral Raises with Dumbbells
The look of a massive arm also includes well-rounded shoulders. Accordingly, they should not be neglected in training. In lateral raises, the arms are lifted sideways to shoulder height with slightly bent elbows and then controlled back down. The wrists remain stable, and the upper body as still as possible. Alternatively, the exercise can also be performed on the cable tower–many trainees prefer this variant because the muscles remain under tension throughout the entire movement.
Forearm Curls with Dumbbells
Forearms can also be trained. They strongly influence how massive an arm appears. On the one hand, they are already indirectly trained through bicep and tricep exercises. However, to get the most out of it, you can also do forearm curls with dumbbells. Rest your forearm on your thigh and move the wrist up and down in a controlled manner. The exercise specifically trains the forearm muscles and also improves your grip strength.