Ever wonder how Joe Keery maintains that iconic Steve Harrington physique? Let’s dive into the workout regimen that keeps the “Stranger Things” star in peak condition both on and off-screen. His approach combines full-body strength training with consistent activity—creating a sustainable fitness routine that’s actually adaptable for everyday people.
The 3-6 day split that transformed Joe Keery’s physique
Keery’s workout plan revolves around flexibility and intensity, featuring 3-6 training days per week depending on his filming schedule. “The beauty of Joe’s routine is that it’s designed to accommodate a busy lifestyle while still delivering results,” notes celebrity fitness coach Marcus Reynolds.
His program consists of three distinct full-body workout variations that can be performed either consecutively with rest days or alternated throughout the week for up to 6 training days.
Full-body focus: The workout breakdown
Each of Keery’s training sessions targets multiple muscle groups with exercises typically performed in 3 sets of 10 repetitions. This approach ensures balanced development across his physique.
A 15-minute jog serves as his standard warm-up before diving into exercises like:
- T-Bar Rows and Dumbbell Bicep Curls
- Arnold Press and Lateral Raises
- Squats and Straight Leg Deadlifts
- Cable Tricep Kickbacks and Chest Press
The swimming preparation that sculpted Steve Harrington
When preparing for early seasons of “Stranger Things,” Keery underwent six weeks of swimming training to authentically portray Steve Harrington, who was initially written as a swimmer.
“Swimming is one of the most complete full-body workouts you can do,” explains Dr. Sarah Wilson, sports medicine specialist. “It develops lean muscle while improving cardiovascular health—exactly the physique we see in Keery’s character.”
If you’re looking for a high-calorie burning alternative, swimming offers similar benefits to Keery’s routine.
Beyond the gym: Active lifestyle components
What truly sets Keery’s fitness approach apart is his commitment to staying active outside structured workouts. His routine includes:
- Tracking 10,000 steps daily
- 30 minutes of HIIT training
- 3 active days with sports like hiking, tennis, or swimming
This is remarkably similar to walking and running combinations that efficiently burn calories while being sustainable long-term.
The kettlebell connection
Kettlebell swings feature prominently in Keery’s workouts, providing explosive power development and core engagement. “Kettlebell training is like lighting a metabolic furnace in your body,” notes strength coach Brian Matthews.
Adding consistent kettlebell exercises to your routine can transform your core strength in just weeks, similar to Keery’s approach.
Nutrition: The unseen component of Keery’s physique
While his workout regimen is impressive, fitness professionals acknowledge that Keery’s lean physique also depends significantly on nutrition discipline. His diet likely emphasizes protein intake for muscle recovery alongside careful calorie management.
“The camera-ready body we see on screen is 80% nutrition and 20% training,” reveals Hollywood nutrition consultant Rebecca Hayes. “Joe’s lean muscle definition comes from consistent dietary habits supporting his active lifestyle.”
How to adapt Keery’s routine for your fitness level
The beauty of Keery’s approach is its adaptability. Beginners can start with a simplified version focusing on just 3 days of training with modified exercises, while more advanced fitness enthusiasts can incorporate all 6 days with progressive overload techniques.
For those concerned about joint health, consider kettlebell exercises that support joint function rather than creating additional stress.
Ready to channel your inner Steve Harrington? Remember that consistency trumps intensity—Keery’s physique wasn’t built overnight but through sustainable habits that became a lifestyle. Start with manageable changes, gradually increase your activity level, and watch your body transform one workout at a time.