Alexandra Daddario's Fitness Journey: Building a Baywatch-Worthy Body and Beyond

When Alexandra Daddario appeared on screen in the 2017 Baywatch reboot, it wasn’t just her acting skills that caught the audience’s attention—it was her incredibly toned physique. Playing the role of a lifeguard in the iconic red swimsuit required Daddario to be in top physical shape, and she rose to the challenge with a fitness regimen that has continued to benefit her long after the cameras stopped rolling.

Before stepping into the demanding world of Baywatch, Daddario’s exercise routine primarily consisted of hot yoga, which she believed was sufficient for her fitness needs. However, when she began working with Patrick Murphy six months before filming, she quickly realized the importance of incorporating strength training into her regimen. This shift not only helped her achieve the muscular definition required for the role but also introduced her to a more dynamic and varied workout routine that kept her engaged and challenged.

Murphy’s approach to fitness is far from monotonous. He emphasizes the importance of variety, continually changing the training schemes, exercises, and equipment to ensure that no two workouts are the same. From weight training and full-body workouts to lower and upper body circuits, Daddario’s sessions are designed to keep her body guessing and prevent the dreaded plateau. This variety not only tones different muscle groups but also helps prevent overuse injuries, a common issue with repetitive exercise routines.

One of the key elements of Daddario’s training with Murphy is the focus on form and posture. As an actor, maintaining good posture is crucial for both her on-screen presence and her overall well-being. Murphy integrates corrective exercises into her workouts to ensure that Daddario’s posture and alignment are always on point. This attention to detail has resulted in significant benefits for Daddario, including the elimination of back pain and improved posture—two critical factors for someone who spends long hours on set.

Murphy’s foundational exercises are designed not just for aesthetics but for long-term health and functionality. Every rep is performed with precision, creating positive adaptations in Daddario’s body that keep her pain-free and physically prepared for the demands of her career. This meticulous approach to training is one of the reasons Daddario feels stronger and more confident now than she did in her 20s, despite the physical challenges that come with aging.

One of the most important lessons Daddario has learned from working with Murphy is the value of consistency. Training for a major film role like Baywatch requires months of preparation, and Murphy ensures that his clients are ready well before shooting begins. For Daddario, this meant starting her training six months prior to filming, allowing her to reach her fitness goals without the stress of last-minute preparations.

This consistent approach to fitness has become a cornerstone of Daddario’s routine. Even when her busy schedule or travel commitments prevent her from training regularly, she always returns to Murphy’s workouts. Whether she’s on set, starting a family, or taking a break, Daddario makes it a priority to maintain her fitness regimen, understanding that consistency over time yields the best results.

Murphy’s training philosophy is not just about pushing hard every single day; it’s about listening to the body and adapting workouts accordingly. On days when Daddario isn’t feeling her best, Murphy adjusts the plan to allow for adequate recovery. This flexibility ensures that Daddario’s body remains in peak condition, ready to perform when it matters most.

Conversely, when Daddario enters the gym feeling energized and strong, Murphy amps up the intensity, challenging her to push her limits. This adaptive approach keeps Daddario engaged in her workouts and ensures that she continues to make progress without risking burnout or injury.

Daddario’s fitness journey also involves understanding and respecting her body’s unique characteristics. As someone who is hypermobile, Daddario has to be particularly mindful of not overstretching her joints during workouts. Murphy’s training plan includes exercises that focus on strengthening the muscles around her joints, providing the stability needed to prevent injuries.

Hypermobile individuals often have a greater range of motion, which can be both a blessing and a curse. While it allows for greater flexibility, it also increases the risk of overextension and joint injuries. By incorporating strengthening exercises into her routine, Daddario ensures that her muscles can support her joints, reducing the likelihood of injury and enabling her to continue performing at her best.

Murphy places a strong emphasis on the importance of warm-ups and recovery in Daddario’s training plan. Before every workout, Daddario spends 5-10 minutes on a cardio machine and performs active stretches to prepare her body for the session ahead. This warm-up routine not only helps prevent injuries but also makes the workout more effective by increasing blood flow to the muscles and getting her cardiovascular system going.

Recovery is equally important in Daddario’s fitness routine. Murphy advocates for active recovery days, which might include a power walk around the neighborhood or a lighter workout that keeps the body moving without overexertion. Additionally, Daddario incorporates bodywork techniques such as Rolfing, trigger point therapy, and lymphatic massage into her recovery routine, ensuring that her muscles remain in optimal condition.

For Daddario, exercise is not just about physical health; it’s also about mental well-being. She finds that the exercises she performs with Murphy not only benefit her body but also have a positive impact on her mind. This mind-body connection is a crucial aspect of her overall fitness journey, helping her stay grounded and focused amidst the demands of her career.

Daddario’s approach to fitness is holistic, encompassing both the physical and mental aspects of health. By prioritizing exercises that make her feel good mentally and physically, she has created a sustainable fitness routine that enhances her overall quality of life.

Nutrition plays a significant role in Daddario’s fitness journey. While she becomes more disciplined with her diet when preparing for a role or photoshoot, she practices moderation year-round. Daddario follows a meal plan that emphasizes whole foods, and she’s mindful of the quality of what she consumes without depriving herself.

Murphy’s approach to nutrition is about balance rather than restriction. He encourages Daddario to enjoy her favorite foods in moderation, understanding that occasional indulgences are part of a healthy lifestyle. This balanced approach allows Daddario to maintain her physique while still enjoying the foods she loves.

Having a reliable support system is crucial for anyone on a fitness journey, and for Daddario, Murphy has become that essential partner in health and fitness. His dedication to his clients and his passion for his work make him more than just a trainer; he’s a motivator and a source of accountability.

Daddario credits much of her fitness success to Murphy’s guidance and support. His ability to challenge her while also respecting her body’s limits has made him an invaluable part of her fitness journey. Whether she’s preparing for a role or maintaining her routine during busy times, Daddario knows she can count on Murphy to help her achieve her goals.

Alexandra Daddario’s fitness journey is a testament to the power of consistency, adaptation, and a holistic approach to health. With the help of her personal trainer, Patrick Murphy, she has built and maintained a Baywatch-worthy body that not only looks strong but also feels healthier than ever. By focusing on form, listening to her body, and embracing a balanced approach to nutrition and exercise, Daddario has created a sustainable fitness routine that will serve her well for years to come.