How Melissa Benoist Got Ripped For Supergirl

She's not a bird or a plane, and she's definitely not Superman! In 2015, Krypton refugee Kara Zor-El — aka Kara Danvers — threw aside her glasses and donned her family's S-shaped crest to follow in her cousin's footsteps and give National City its very own superhero on Supergirl. Back then, Melissa Benoist — the actress playing both Supergirl the superpowered alien and Kara the shy personal assistant — was best known to TV fans for her role as sweet newcomer Marley Rose on two seasons of Glee, and she also had a small role in Best Picture-nominated Whiplash. 

Taking the lead of a show — especially one with such a strong legacy on-screen and off — was a big step up for Benoist, both performance-wise and also physically. So how did she get ripped for the role? Well, Benoist said that landing the part meant stepping up her workouts, not just because we tend to take our superheroes with six-pack abs and toned biceps, but so that she could keep up with the action. The self-described pacifist and musical theater nerd suddenly found herself learning how to throw a punch and how to fly. So here's how Melissa Benoist toughened up to play Supergirl, at the gym, in her fight scenes, and high up on the wires.

While comic book titans DC and Marvel have both made noise about introducing more diversity to their products, one thing that all superheroes have in common are incredible abs. Benoist's Supergirl is no exception. She told Entertainment Weekly that to prepare for the role, she did "some boxing, strength training, and a lot of core work." At Comic-Con, she said that her workouts included Pilates, boxing, and plyometrics. 

If you've never had cause to get into superhero shape, you might be wondering what fresh hell plyometrics are. As Healthine explains, plyometrics involve exerting your body to its maximum ability for a short period of time — for example, by jumping — to improve strength, speed, and power. They're a pretty advanced form of exercise, as Benoist found out! On CBS's This Morning, she explained, "I did quite a bit of training. We did this stuff called plyometrics, which is like jump training. And all of it was really hard — just hard things!" 

And the core work isn't just to look good. As Benoist added, the core work comes in handy when you're doing the flying stunts. "I'm up on a wire," she said, "and you have to hold your entire body weight so there's a lot of training involved." 

Another crucial element of being a superhero is being able to kick butt convincingly. This didn't come naturally to Benoist, who confessed to the Chicago Tribune, "I had never punched anyone! I maybe slapped my sisters when I was a kid, but I'm not an aggressive, violent person, and I had no idea how to throw a punch." To help her find her inner fighter, Benoist took up boxing. "I definitely had to learn technique. Like how to actually punch someone and not hurt yourself more than you're hurting the person you're punching. And so boxing was part of it," she told InStyle.

Fortunately for Benoist, she had access to excellent tutors. In addition to the stunt team, former karate and kickboxing world champion Lexi Alexander (pictured above) directed an episode in the first season. Having worked on Supergirl's fellow Arrowverse show Arrow, Alexander said she was excited to work on a story about a female superhero. "I realized that this is the first time I'm choreographing and directing a fight scene for a female lead. I did some fight directing for a woman here and there ... but for a female lead? I've never directed a female lead in an action," she told Den of Geek. 

Her directing stint was short, but Alexander said that she pushed her star "to the next level of fight choreography," and that "they've now changed [Benoist's] fight style from [Alexander's] episode onward." Benoist might still be more lover than fighter at heart, but we wouldn't challenge her.

Although Benoist diligently puts in her hours in the gym, the Colorado-raised actress is happier getting her exercise in the great outdoors. Her Instagram shows photos of her hiking with her husband (and Supergirl co-star), Chris Wood, and their dogs, Farley and Drift. She also recalled being jealous when she found out what her co-star and Supergirl predecessor, Helen Slater, was doing to get in shape. 

After Benoist recounted the boxing and core work she was doing to Slater, "She gave me this look, and I was like, 'Why, what did they have you do?'" Benoist told Entertainment Weekly. "'Oh, I went horseback riding, and fencing and doing some archery, and I was swimming.' She went through this whole gamut of awesome outdoor activities that I would love to do to train." Speaking to E! Online, Benoist said of Slater's exercise regime, "She was on trampolines a lot and dancing and prancing and doing all these cool activities for training. I wish I had that much fun." 

The conflicting training schedules aren't coming between the two actresses. Benoist added to EW, "Also, she's just so kind and such a sweet, sweet woman. That's really what I've learned from her. She really is a super girl. I'm so honored that I'm following in her footsteps." She'll just have to wait for a filming break to take a hike.

Melissa Benoist's favorite thing about her superhero role is exactly what you'd expect: the chance to fly. When Jimmy Kimmel asked about the best part of playing Supergirl, Benoist said, "I mean, I get to fly!" Upon further questioning, she acknowledged, "I mean it's hard work, I'm essentially attached to a fork in the air." She also told Variety just how hard it was and how she prepared, saying, "The wire work for training is mostly core work. It's mostly ab-centric — the whole area of the body that nobody wants to work out. You have to get strong. You have to carry your whole body weight when you're up in the air." 

However, it's worth all the working out. "The wire work is really difficult, but so fun. And when you get it right, watching the result is exhilarating," Benoist told People. "It's a really, really cool feeling to know what it felt like, the energy I had to exert to create those flying scenes. And then the way they look is really rewarding."

Benoist got some help perfecting her flying technique. When Kimmel asked how she figured out Supergirl's flying style, she said, "There's this sort of superhero physicality school that you kind of have to go to — at least we did on the DC shows — where the stunt team will teach you to walk like a superhero. ... They're awesome and they've really helped me." And that's how to look fly in spandex.

One reason Melissa Benoist was so invested in making sure her character could be physically impressive was because she wanted to inspire other women to feel strong and powerful. In an essay for Time, she wrote, "I think the more the show goes on, the more you see this fierceness and what women are really capable of. It puts [Supergirl] on this equal playing field. ... That's so meaningful to me to help children understand that girls can have just as much fun as their male counterparts in the superhero world. It's about confidence and hope, and Supergirl really embodies all of that." 

Even though Benoist also wrote that she grew up in "this really strong, feminine family," she told the Chicago Tribune, "I didn't really believe that I could be that character or play a superhero. It's something I never thought of myself as doing, but I just knew I had to go for it because there's so few female superheroes and just strong females that fight back and do it with grace and do it with love." She's also said that she didn't want the character to be a female version of male superheroes, saying, "What I think is cool is to try to bring kind of a femininity to her strength. ... I do like the idea of bringing in like a grace to it. And a fluidity and kind of this femininity to flying. It's fun." In other words, Melissa Benoist is out here bringing new meaning to (Super)girl power.