Dacre Montgomery Workout Routine and Diet

Written by James C., M.S.(C), PT

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Dacre Montgomery Workout Routine and Diet

Dacre Montgomery’s rise to fame, bolstered by his roles in hits like “Stranger Things” and “Power Rangers,” also spotlighted his physical transformation and dedication to fitness. To embody characters that radiate both menace and charm, Dacre Montgomery adopted a rigorous workout routine and diet plan tailored to meet the demands of his acting roles. His fitness journey has intrigued fans and fitness enthusiasts alike, primarily because it showcases a blend of high-intensity exercises and disciplined eating habits.

Montgomery’s approach to fitness goes beyond typical weightlifting. Emphasizing functional strength and agility, his regime integrates resistance bands, bodyweight exercises, and boxing drills. Nutrition plays a key role in Montgomery’s regimen, focusing on a balanced diet with controlled calorie intake during different phases of his training. This harmony of diet and exercise enables the actor to adapt his physique according to the diverse requirements of his dynamic roles.

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Key Takeaways

  • Dacre Montgomery’s varied workout routine is essential for his role preparation.
  • Dacre Montgomery’s diet plan is carefully tailored to complement his fitness regime.
  • Montgomery’s disciplined lifestyle choices contribute to his performance and on-screen presence.

Dacre Montgomery’s Fitness Philosophy

Dacre Montgomery, known for his roles in Netflix’s hit series “Stranger Things” as Billy Hargrove and as the Red Power Ranger in the “Power Rangers” film, follows a fitness philosophy that is rooted in consistency and a positive mindset. His approach balances the demands of his acting career with a rigorous fitness regimen.

Importance of Consistency and Mindset

Dacre Montgomery attributes much of his physical transformation from his high school days to a consistent approach to fitness. He emphasizes the role of mental health in his fitness journey, recognizing that managing stress and anxiety are just as critical as the workouts themselves. Montgomery’s consistency is not about extreme measures but integrating fitness as a sustainable part of his lifestyle, including:

  • High-repetition weight training: Instead of heavy lifting, he opts for higher reps with lower weights.
  • Static holds: These exercises enhance muscle endurance and stability.
  • Resistance bands: Utilized to maintain muscle tone without adding bulk.
  • Mental well-being: Practices like yoga contribute to his overall health, indicating a holistic perspective to fitness.

Balancing Acting and Fitness

Montgomery faces the unique challenge of juggling his demanding acting roles, such as Billy Hargrove from “Stranger Things”, with staying fit. At 27 years of age, he has developed a routine that can adapt to his acting schedule. Montgomery’s strategy includes:

  • Boxing and cardio: For agility and cardiovascular health, critical for the physicality required in roles like the Red Power Ranger.
  • Yoga: A practice he incorporates for flexibility and to help alleviate the physical stress of long filming hours.
  • Tailored routines: His workout plans are designed to suit the specific needs of different characters he portrays, from a high school student to a superhero.

By maintaining this balance, Dacre Montgomery has successfully managed the potential conflict between his professional commitments and his personal fitness goals.

Dacre Montgomery Workout Routine

Dacre Montgomery’s workout routine is a multi-faceted approach designed to build muscle, enhance endurance, and maintain the lean physique necessary for his various on-screen roles. His fitness regime is tailored to promote overall strength with a special focus on resistance and high-intensity workouts.

Cardio and High-Intensity Training

Montgomery incorporates intense cardio sessions to sustain endurance and cardiovascular health. He typically engages in activities such as:

  • Running: Often on the treadmill to control pacing and monitor stats.
  • Surfing: An outdoor sport offering a full-body workout and cardiovascular benefits.
  • Boxing Exercises: A combination of high reps and dynamic movements like jump roping, which build endurance and agility.
  • High-Rep Circuit Training: Full-body circuits including exercises like man makers to boost heart rate and endurance.

Strength and Resistance Training

Strength training is essential to Montgomery’s routine, often involving the following exercises:

  • Kettlebell Workouts: Utilized for their versatility in weight training.
  • Resistance Band Training:
    • Squats, Pull-ups, and Pushups: Typically performed with high reps (10-12) and 3 sets each.
    • Static Holds: To improve muscle stability and endurance.

This regimented approach ensures that Montgomery develops his muscle density while maintaining a lean figure.

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Flexibility and Recovery

Post-workout recovery is crucial in Montgomery’s routine, including:

  • Stretching: To maintain muscle elasticity and prevent injury.
  • Yoga: As a practice to promote flexibility and reduce stress.

These activities serve as a balance to the high-impact exercises in his fitness regime.

Specialized Training for Roles

For specific roles, Montgomery adapts his exercise routine to meet the physical demands of his characters:

  • MMA Training: To prepare for action-packed sequences.
  • Clean and Squats: Incorporated for building functional muscle relevant to the role.
  • Sports Training: Depending on the role, may involve specific techniques from football or other sports.
  • Boxing: To sharpen reflexes and contribute to the physique required for his role in ‘Stranger Things’.

Through a tailored mix of exercises, Montgomery’s workout routine strategically alternates between high-intensity training and recovery to optimize physical performance and appearance.

Dacre Montgomery Diet and Nutrition

Dacre Montgomery’s success in achieving his physique is not only due to his workout routine but also hinges on a structured diet and nutrition plan. This section outlines the specifics of his daily meal plan, the essential foods and nutrients that comprise his diet, and the role of supplementation in his fitness regime.

Daily Meal Plan Overview

Dacre Montgomery’s daily diet is carefully planned to ensure he gets the necessary nutrients to support his intense workouts and active lifestyle. His typical day might include:

  • Breakfast: Oats or whole grain cereal with a protein shake or eggs
  • Lunch: Chicken breast with brown rice and veggies; a salad can accompany for added fiber
  • Dinner: Fish or steak, quinoa, and a vegetable medley to repair and build muscle tissue overnight
  • Snacks: Almonds, fruit, and plenty of water throughout the day to stay hydrated

Portion control and avoiding junk food are crucial to maintaining a caloric intake that supports muscle growth while minimizing fat gain.

Key Foods and Nutrients

Montgomery emphasizes a high-protein diet with lean proteins such as:

  • Chicken: An excellent source of lean protein; chicken breast is a staple.
  • Fish: High in protein and essential omega-3 fatty acids for healthy fat intake.
  • Eggs: Versatile and packed with protein; they can be included in any meal.
  • Steak: Selected for meals to provide iron and high-quality protein.

Complex carbohydrates like brown rice and whole grains provide sustained energy for workouts and recovery. Fruits and veggies are ever-present for vitamins, minerals, and fiber. Hydration is maintained with water, and coffee is allowed, preferably without excessive sugar or cream.


In tandem with a nutritious diet, Montgomery may incorporate supplements to ensure he meets his nutritional needs:

  • Protein shakes: Convenient for post-workout recovery and protein intake.
  • Vitamins and minerals: To fill any nutritional gaps that might be present in his diet.
  • Almonds and other nuts: They act as natural sources of energy and essential fats but can also be complemented with omega-3 supplements as needed.

Limiting alcohol and any nutritionally void calories is part of his discipline, ensuring his diet is as effective as possible for his workout goals.

Lifestyle and Habits

Dacre Montgomery’s lifestyle reflects a disciplined approach to fitness and diet, integrating these elements seamlessly into his everyday life. He finds balance through structured workout routines, adequate rest, and dietary management, even amidst the demanding schedule of a film set.

Incorporating Fitness into Daily Life

Montgomery does not confine his fitness regimen to the gym alone. He consciously incorporates physical activity into his daily routine. Whether surfing, which complements his cardiovascular health, or embracing night-time boxing classes, he ensures a diverse and enjoyable set of activities that promote fitness.

  • Activity Sample:
    • Surfing
    • Boxing

Role of Rest and Sleep

The actor understands the importance of recovery in his fitness journey. Montgomery gives priority to sleep, recognizing it as a cornerstone of health and an essential part of his routine for muscle repair and overall well-being. His adherence to rest is as vigilant as his commitment to exercise.

  • Sleep Discipline:
    • Consistency: Maintaining a regular sleep schedule.
    • Duration: Ensuring the recommended 7-9 hours of sleep per night.

Managing Diet on Set

Maintaining dietary habits on set can be challenging, but Montgomery manages it with precision. He balances his macro and micronutrient intake, focusing on meals that fuel his performance and support his workout demands. He steers clear of drastic measures and instead opts for sustainable eating habits.

  • Dietary Habits:
    • Caloric Intake: Adjusted to activity levels.
    • Meal Planning: Incorporating a balance of proteins, carbohydrates, and fats.

Dacre Montgomery’s lifestyle rituals, from diverse exercises to night-time boxing workouts and a carefully managed diet, exemplify the intricate tapestry of habits that bolster his onscreen presence and overall health.

Specific Techniques and Exercises

Dacre Montgomery’s workout routine incorporates a variety of specific techniques and exercises aimed at developing a lean, muscular physique. This section details a selection of these exercises that contribute to his fitness.

Boxing Techniques

Montgomery includes several boxing techniques in his regimen to enhance agility and upper body strength. Footwork drills are a staple to improve his movement and coordination in the ring. For the development of punching power and timing, bag work and focus pads are integral parts of his training. His routines likely consist of speedball exercises to sharpen hand-eye coordination and sparring sessions that engage various muscle groups while providing a high-intensity cardiovascular workout.

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Weightlifting Movements

His weightlifting sessions target different muscle groups through compound and isolation movements. A bent-over row is employed to strengthen his back, shoulders, and biceps. The chest fly works the pectoral muscles, while adding definition and width to the chest. For arms, exercises like the bicep curl are key to creating defined biceps. Montgomery’s use of light weights and high repetition schemes suggests an approach that prioritizes endurance and muscle tone over bulk.

Bodyweight Exercises

Bodyweight exercises form a core part of Montgomery’s fitness routine to maintain muscle density. Exercises like dips are leveraged to engage the chest, triceps, and shoulders effectively. Regular inclusion of air squats helps in lower body strengthening and conditioning, working the glutes, quadriceps, and hamstrings. These exercises are straightforward yet effective for maintaining functional strength and muscular endurance.

Conditioning Workouts

Conditioning workouts are crucial for improving overall stamina and physical performance. Montgomery’s routine might include cycling and hiking for lower body strength and cardiovascular health. Pilates is possibly integrated for core stability and flexibility. Additionally, high-intensity workouts such as ‘every minute on the minute’ (EMOM) sessions ensure his body maintains peak athletic performance, with these workouts offering a mix of aerobic and anaerobic challenges.

Performance and Fitness Goals

When it comes to achieving fitness goals, a targeted approach is paramount. Dacre Montgomery has demonstrated a focus on tailoring his physique for specific roles, utilizing a blend of dietary discipline and varied workout regimes.

Aiming for Role-Specific Physique

For Dacre Montgomery, aligning his fitness regimen with the requirements of his roles is crucial. Size, definition, and agility might all be needed depending on the character. When getting in shape to play Billy Hargrove in Stranger Things, Montgomery’s aim was not just to gain muscle but to achieve a lean, defined body suited for the role.

  • Height: 5’10”
  • Weight: 170 pounds

Setting Realistic Targets

Montgomery understands that transformations do not happen overnight. His targets are structured and attainable, linked to specific timelines which help in maintaining focus and motivation. For example, while preparing for his role in Power Rangers, Dacre Montgomery had to ensure his body mass and physical appearance met the expectations of the iconic character. This necessitated incrementally increasing workout intensity and strict nutrition controls.

  • Body Mass Goal: Lean muscle with minimal body fat

Tracking Progress

Tracking progress is a vital component in reaching fitness goals. Montgomery would likely have kept a close eye on his height, weight, and body composition throughout his training. This not only includes physical measurements but also performance benchmarks, like increased stamina or strength improvements, ensuring his fitness goals align with the demands of his acting roles.

  • Fitness Goals: Ensure physique consistency with role demands
  • Role Preparation: Regular assessments to gauge readiness

Frequently Asked Questions

In this section, we explore common inquiries regarding Dacre Montgomery’s fitness regime, including details of his workout, diet, and how he prepares for various acting roles.

What kind of workout regimen did Dacre Montgomery follow for his role in ‘Stranger Things’?

For ‘Stranger Things’, Dacre Montgomery’s workout routine was multifaceted, incorporating high-rep exercises, resistance training, and boxing. He focused on achieving muscle density rather than bulk.

Can you provide details on the diet plan Dacre Montgomery used to get in shape?

Dacre Montgomery consumed a healthy diet with an emphasis on protein. During intensive training periods, he increased his caloric and protein intake to support muscle growth and recovery.

How did Dacre Montgomery manage weight fluctuations for different acting roles?

To adjust his weight for different roles, Montgomery regulated his diet, altering his caloric intake and meal composition. He balanced this with a tailored workout routine to either gain lean muscle or slim down as required.

What are some exercises that Dacre Montgomery includes in his fitness routine?

His fitness routine includes resistance band exercises such as squats, pull-ups, pushups, and planks. Montgomery also incorporated static holds and boxing exercises to increase endurance and strength.

How does Dacre Montgomery balance his diet with his workout schedule?

Dacre Montgomery synchronized his meal planning with his workout regimen, focusing on higher protein consumption on intensive training days and ensuring adequate nutrition to fuel his exercise routine.

What recommendations does Dacre Montgomery have for individuals looking to achieve a similar physique?

While specific advice from Montgomery to individuals may not be documented, it is clear from his approach that consistency, a well-structured workout plan, and a balanced diet are key to attaining a physique similar to his.

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