Dogpound,<\/a> and a separate day devoted to running, swimming, or cycling. He also incorporates mobility work whenever his schedule allows, although he admits that is one area he wants to prioritize more consistently.\u00a0<\/span><\/p>\nThe mix allows him to develop strength without the loss of the conditioning required from him on set. At Training Mate, he gravitates toward circuits that keep him moving between different exercises and energy systems.\u00a0<\/span><\/p>\n\u201cI liked that it combines strength and cardio in a way that never feels repetitive and it\u2019s fun,\u201d Gage says. \u201cI love anything that feels collaborative. It\u2019s social and practical for my schedule, which makes it easier to stay consistent and come back for more.\u201d\u00a0<\/span><\/p>\nThe workouts can combine everything from rowing, running, jumping, and functional strength movements. The variety was perfect given the physical demands Gage encountered during production.\u00a0<\/span><\/p>\nThis also included burpees\u2014something that Gage admits he struggles with.<\/span><\/p>\n\u201cBurpees still make me feel like I\u2019m insane and going to throw up,\u201d he said.<\/span><\/p>\n\n<\/div>
Training Mate<\/span><\/figcaption><\/figure>\nWhy Lukas Gage Focused on Endurance Over Muscle Mass<\/h2>\n Preparing oneself physically for a new role isn\u2019t new for Gage, but the objective changes with each project.\u00a0<\/span><\/p>\nFor <\/span>Road House<\/span><\/i>, he spent a significant amount of time learning how to fight convincingly. Preparing for <\/span>Fargo<\/span><\/i> meant developing a golf swing that could hold up on screen. Gage joked that he still hasn\u2019t mastered that swing.\u00a0<\/span><\/p>\nHis role in <\/span>Voicemails for Isabelle <\/span><\/i>offered considerably more freedom.<\/span><\/p>\n\u201cI had a bit more freedom since my character was a chef, which was a pretty fun change of pace \u2013\u00a0and I could eat whatever I wanted,\u201d Gage said.<\/span><\/p>\nPrison Break <\/span><\/i>required another shift. Gage wasn\u2019t focused on developing one specialized skill. He needed to build his body to a point to where it could respond repeatedly.<\/span><\/p>\n\u201cThere are days when you\u2019re running, climbing, swimming, or repeating physically demanding scenes for hours in the blazing sun,\u201d Gage says. \u201cOn those days, listening to your body is important.\u201d\u00a0<\/span><\/p>\nThat awareness has helped him understand when an additional training session is needed and when it would just lead to overextending himself.\u00a0<\/span><\/p>\n\u201cThere\u2019s a difference between being uncomfortable and being genuinely exhausted or at risk of injury,\u201d he says.\u201d Learning to recognize that difference has been really important.\u201d<\/span><\/p>\nThe 20-Minute Consistency Rule: How to Stay Fit on a Crazy Schedule<\/h2>\n There are times when a production schedule doesn\u2019t cooperate with a training plan. Call times can change. Shoots can run late. Overnight work can impact sleep. That workout that was planned in the morning can become almost impossible to maintain by the end of the day.\u00a0<\/span><\/p>\nGage has learned to improvise when these things happen.\u00a0<\/span><\/p>\n\u201cI\u2019ve learned to be flexible,\u201d he says. \u201cSome days that means a full workout, and other days it means 20 focused minutes and calling it a win. Consistency matters more than perfection.\u201d\u00a0<\/span><\/p>\nWhen he can\u2019t complete a conventional session, Gage looks for smaller opportunities to move. This could come in the form of a walk and work toward 10,000 steps or doing mobility exercises inside his trailer. The individual effort might not leave him feeling spent afterward, but it helps him maintain a routine.\u00a0<\/span><\/p>\n\u201cI\u2019ve realized that doing something is always better than doing nothing,\u201d he says. \u201cEven if it\u2019s a short workout. Those small efforts add up and keep your body loose.\u201d<\/span><\/p>\nThis thinking has also made his training process less intimidating. Gage doesn\u2019t feel he has to always go through the perfect workout, especially under imperfect circumstances. He just has to find things he can repeat.\u00a0<\/span><\/p>\nTraining also gives him a sense of control. This is most understood when you consider he\u2019s in a profession that rarely offers that consistently.\u00a0<\/span><\/p>\n\u201cActing comes with a lot of uncertainty, and having something that challenges me physically helps me stay grounded and focused,\u201d Gage says. \u201cIt also gets me out of my head and into my body.\u201d<\/span><\/p>\nLukas Gage\u2019s Nutrition & Recovery Strategy: Protein, Sleep, and Even In-N-Out<\/h2>\n Training consistently for Gage comes down to how well he recovers between sessions and shoot days.\u00a0<\/span><\/p>\n\u201cSleep is probably the most important thing, followed closely by hydration, mobility, and self-care\u2014mentally and physically,\u201d he says.\u201d I also try to prioritize rest days whenever the schedule allows because recovery lets me push meld harder on my on days.\u201d\u00a0<\/span><\/p>\nGage has also become more intentional in his nutrition. Rather than grabbing whatever food happens to be available, he focuses on consuming enough protein and staying fueled throughout long days. However, his more dialed-in approach does leave room for enjoyment.\u00a0<\/span><\/p>\n\u201cI tried to cut out all processed foods, but I still have fun,\u201d he says. \u201cI need In-N-Out once a week.\u201d\u00a0<\/span><\/p>\nThis balance exemplifies how Gage\u2019s definition of fitness has evolved. It\u2019s not just an aesthetic standard or a temporary requirement for a role. He now considers fitness as a long-term ability to not just perform and work, but also enjoy life.\u00a0<\/span><\/p>\n\u201cBeing fit means so much more than just how you look,\u201d Gage says. \u201cI think it\u2019s more about feeling strong, capable, and healthy enough to do the things you love for the long haul.\u201d\u00a0<\/span><\/p>\nThe accomplishment Gage values most about fitness has nothing to do with gains. It\u2019s more to do with proving he can maintain structure within a career deed by changing locations, inconsistent routines, and uncertain schedules.\u00a0<\/span><\/p>\nHis advice for anyone struggling to establish that structure in their own day-to-day is straightforward.\u00a0<\/span><\/p>\n\u201cConsistency beats intensity,\u201d Gage says. \u201cJust get your ass to the gym, class, hike, or whatever \u2013\u00a0and keep showing up, even when it\u2019s inconvenient.\u201d<\/span><\/p>\n<\/p><\/div>\n