When Man of Steel hit theaters in 2013, audiences were left in awe—not only by the film’s stunning action sequences and reimagined mythology, but by the sheer physical transformation of its stars. At the heart of this transformation were Henry Cavill, who portrayed Superman, and Antje Traue, who brought the fierce Kryptonian warrior Faora-Ul to life.

But what many viewers didn’t see was the months of grueling work behind the scenes: the sweat, discipline, and commitment that shaped these actors into believable alien warriors. Fortunately, the behind-the-scenes workout footage provides a powerful glimpse into their journey—and it’s nothing short of extraordinary.

Henry Cavill: Becoming the Man of Steel
Taking on the mantle of Superman is no ordinary acting gig—it’s a cultural responsibility. For Henry Cavill, that meant pushing his body to its absolute limits. Under the guidance of celebrity trainer Mark Twight, founder of Gym Jones, Cavill underwent a physically and mentally punishing training regime.

The behind-the-scenes clips reveal Cavill powering through various routines, including:

Heavy deadlifts and squats, building his iconic broad shoulders and thick legs.
Olympic-style lifting, enhancing full-body strength and explosive movement.
Core stabilization and conditioning, critical for Superman’s superhuman balance and posture.
Tire flips, sledgehammer swings, and weighted carries, giving him the real-world resilience of someone who could actually lift buildings.
Throughout the training montage, you can see the transformation not just in his physique—but in his mindset. His posture changes. His movements become more confident. Cavill didn’t just act like Superman—he earned it, rep by rep, day by day.

Antje Traue: Forging a Kryptonian Warrior
While Cavill was transforming into Earth’s ultimate protector, Antje Traue was embodying one of its deadliest invaders. As Faora-Ul, she had to display military precision, cold efficiency, and incredible athleticism. And she delivered.

The behind-the-scenes footage shows her training alongside stunt teams, focusing on:

Combat choreography, including knife fighting and close-quarter hand-to-hand techniques.
High-intensity interval training, boosting endurance and agility.
Strength conditioning, particularly functional bodyweight movements for control and coordination.
Explosive drills, like jump squats and battle ropes, to simulate the enhanced movement of Kryptonian warriors.
Traue’s performance in the film was praised for its ferocity and realism, and it’s clear from the training footage that she didn’t hold back. Her precise movements and strong form show a woman completely committed to her role.

The Bond Behind the Muscle
What’s especially powerful in the behind-the-scenes material is seeing Henry and Antje train alongside each other. While their characters are bitter enemies, the off-screen camaraderie and shared discipline reveal a mutual respect. Both actors were in it together—pushing limits, enduring pain, and celebrating progress.

Set to an energizing score, the workout footage acts almost like a superhero origin story of its own. There’s little dialogue—just focused movement, raw intensity, and the unspoken language of athletes chasing transformation.

Legacy of the Training
Today, Man of Steel stands as one of the most physically grounded portrayals of Superman in film history. Cavill’s embodiment of the character became a benchmark for future superhero castings, and Traue’s Faora remains one of the most memorable female villains in the DCEU.

Their success didn’t come from CGI or stunt doubles alone. It came from dedication, sacrifice, and relentless work ethic. That’s what makes this behind-the-scenes workout footage so compelling: it’s not just about muscles. It’s about becoming more than human—just like the characters they played.

Final Thoughts

Watching Henry Cavill and Antje Traue train for Man of Steel is inspiring for fans, fitness lovers, and aspiring actors alike. It’s a powerful reminder that behind every cinematic legend is a very real person, waking up early, training hard, and embracing discomfort for the sake of storytelling.

They didn’t just wear the cape or armor—they earned it.

And that, perhaps, is the most heroic part of all.