April 9, 2026, 6:23 pm | Read time: 5 minutes
I usually approach movies without high expectations to avoid disappointment. That was the case last week when I wanted to watch “Project Hail Mary.” I’m not typically a science fiction fan, but the story somehow captivated me. I also wanted to give Ryan Gosling a chance to impress me. He did just that–not only with his acting. Throughout the film, there were scenes where he swings from bar to handle, stabilizes his body, and floats around. This made me wonder: How does Ryan Gosling prepare for such roles, and how does he manage to appear so physically convincing in such a wide range of films?
A Principle Instead of a Fixed Plan
Looking at his career, it’s clear: Gosling doesn’t follow a fixed training plan. Instead, he continually adapts his body and isn’t afraid to tackle real challenges.
For “La La Land,” it was about flexibility and timing; for “Barbie,” a defined look. And for “The Fall Guy,” his body needed to do one thing above all: function–to absorb falls, endure fights, and withstand stress.
Why His Movements in Space Seem So Real
This becomes intriguing when you think of “Project Hail Mary.” Gosling doesn’t actually play an astronaut but a teacher who becomes part of a secret mission against his will. The mission: save humanity.
Yet, he appears as if he’s never done anything else. The reason lies in his preparation for previous roles. For “First Man,” he underwent intensive astronaut training–with simulations that take the body out of control and flight hours. He still carries this physical awareness with him today.
Respect for Real Astronauts
Additionally, Gosling has delved deeply into the lives of real astronauts. As reported by “abcEyewitness News,” he said in an interview: “Astronauts are a very special breed. I had the opportunity to meet some of them. They’re not like the rest of us. They have something like a courage gene that sets them apart, but unfortunately, I don’t have those traits–I just like to pretend I do.”
In another interview with “LRM Online,” Gosling elaborated on these impressions: “I had the chance to work with astronauts who have actually been in space, even on the moon. And when they return, they all have these profound experiences they are eager to share and are incredibly grateful for. It provides them with a context they find important–and one we could all benefit from if we had it too.”
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“The Fall Guy”: A Body That Truly Works
While space is about control, “The Fall Guy” is much more physical. Here, Gosling specifically worked to develop a body that not only looks good but also functions under stress. Over about 16 weeks, he trained intensively and gained several kilograms of muscle mass.
His training consisted of four key components:
Strength Training (Five Days a Week)
He regularly trained with weights, but not at maximum weight. Instead, he focused on moderate loads and eight to fifteen repetitions per set. The reason: A stuntman needs muscles that function consistently–not just for a single heavy lift.1
The sessions lasted about 60 to 75 minutes. He started with basic exercises like squats or bench presses and supplemented them with smaller exercises. Explosive elements like jump squats, medicine ball throws, or plyometric push-ups were crucial.
Stunt Training (Three Days a Week)
In parallel, he worked with the stunt team. He learned falling techniques, fight choreography, and movements on ropes.
Morning Cardio (Six Days a Week)
Almost every day began with 30 to 45 minutes of cardio–sometimes even before the first meal. Sometimes it was calm, other times extremely intense with intervals or sled pulls.
Recovery as an Integral Part
Recovery is also not neglected by Ryan Gosling. He included a complete rest day and another with active recovery in the form of yoga or swimming. This was complemented by massages and seven to eight hours of sleep per night.
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The Right Nutrition
What often goes unnoticed in such roles: It only works if the body has the energy for it.
Especially for “The Fall Guy,” the training was so intense that Gosling needed more energy than a normal, balanced diet could provide. He had to increase the number of meals per day, consume a lot of protein, and add carbohydrates–adjusted to how hard he was training at the time. He also revealed to “Men’s Health“: “I ate more. The food in Australia is just too good. And Colt, the character, didn’t focus much on aesthetics. So yes, it was different and, in a way, more fun because it just felt healthier.” This also fit the role: A stuntman needs to function–not look perfect.
Conclusion: A Mix of Everything
I’ve thought long and hard about what can be said about Ryan Gosling’s Hollywood training secret–and I’ve concluded that it’s a mix of everything. There’s no single trick. No special workout or diet that explains it all.
It’s more about the whole package: training, stunts, nutrition, recovery–and that he continually adapts all of this to the role. That’s why it seems in the film as if he can just do it–even though a lot of work goes into it.