Daniel Craig’s James Bond Training: From Casino Royale to No Time To Die
Daniel Craig’s transformation into James Bond is one of the most iconic actor-to-character journeys in modern cinema. Across five films, Craig and his trainer Simon Waterson had to adapt his body not only for aesthetics but also for the brutal physical demands of each movie. From heavy lifting in Casino Royale to agility circuits in No Time To Die, Craig’s evolution shows how smart programming and consistency can shape both performance and appearance.
Building Bond’s First Physique: Casino Royale
For his Bond debut, Craig needed to look bigger and more intimidating than past Bonds. The approach was simple but effective: powerbuilding. His training mixed powerlifting staples like the squat, bench, and deadlift with high-volume bodybuilding movements. This added mass quickly but also left Craig bulkier and less agile than ideal. He later admitted he regretted not doing more cardio. Still, the muscle base he built here paid off for years to come.
Shifting Toward Agility: Quantum of Solace
By his second film, Craig and Waterson pivoted. More cardio, more agility drills, and functional circuits helped him move like a true secret agent—leaping through windows, sprinting up stairs, and handling stunts without slowing down. Nutrition stayed consistent, but the higher energy output leaned him out, giving him a more athletic look.
Functional Fitness for Longevity
As Craig aged into his 40s and 50s, training became less about bulking and more about staying fit, resilient, and injury-free. Waterson tailored each prep to the film’s script, analyzing the demands of action scenes and designing training around them. Later routines emphasized functional circuits, mobility, and lighter bodybuilding work to keep Craig sharp while avoiding breakdowns.
Lessons for Real-Life Training
Build a strong foundation early — muscle is easier to maintain than to gain
Adapt your training to your goals and stage of life
Functional fitness matters: sprinting, climbing, and agility are just as valuable as aesthetics
The James Bond-Inspired Program
I’ve created a free Bond-inspired training plan combining Craig’s early powerbuilding base with the functional circuits of his later years. You’ll lift heavy, add strategic bodybuilding work, and finish sessions with athletic conditioning. It’s designed to help you build muscle, trim fat, and enhance real-world fitness—all essential if you want to train like 007.
Download the James Bond Workout Plan below and start your own transformation today.
Disclaimer: This free workout plan is provided for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or another qualified health provider before beginning a new fitness program, especially if you have pre-existing conditions or injuries. Participation is voluntary and at your own risk.