For nearly two decades, Daniel Craig embodied James Bond, transforming the iconic spy into a more rugged, physically demanding character. Throughout this evolution, from the raw power of Casino Royale to the weathered realism of No Time to Die, one constant has been Simon Waterson, the celebrity trainer and former Royal Navy Commando who sculpted the physique behind this modern 007. Waterson’s methods, honed over 15 years and five films, offer a blueprint for building a body that not only looks the part but can endure the relentless demands of filmmaking – and, crucially, life itself.
Waterson’s approach isn’t about chasing fleeting youth or punishing workouts. Instead, it’s about cultivating functional strength and resilience that lasts, whether you’re on a movie set or navigating the challenges of midlife. His philosophy, forged in the crucible of military service and refined through years of high-stakes Hollywood training, centres on intelligent, sustainable fitness.
From Commando Training to Hollywood’s Elite
Before he was crafting the bodies of global superstars, Simon Waterson was a Royal Navy Commando. In this environment, physical performance wasn’t an aesthetic pursuit; it was about survival. The emphasis was on a body that could perform under extreme pressure and exhaustion, day in and day out.
“In the military, thinking on your feet is an everyday occurrence,” Waterson explains. “You’re constantly adapting. There’s structure, but there’s also chaos, and you have to be able to operate inside both.” This “ordered chaos” deeply influenced his training philosophy. Long before functional fitness and hybrid events became mainstream, Waterson and his fellow commandos were already engaging in activities that encompassed sprinting, lifting, and intense bodyweight exercises – essentially, a form of functional training without the labels.
This formative experience instilled in him a profound understanding of human conditioning. After leaving the military, Waterson naturally gravitated towards high-performance training, working with individuals who needed to be fit for a specific purpose. His career took a significant turn when he joined a Bond film set, though it was with Daniel Craig that his approach truly began to redefine what a cinematic physique could be. The mandate for Craig’s Bond wasn’t just about looking good; it was about creating a body capable of withstanding the most physically brutal interpretation of the character the franchise had ever seen. This success with Craig, famously showcased in the Casino Royale beach scene, established Waterson as one of Hollywood’s most sought-after fitness advisors.
The ‘Five-Exercise’ Framework: Simplicity as Strength
Waterson’s core training methodology is remarkably simple, yet incredibly effective, a principle he applies to everyone from James Bond to everyday clients. He calls it the “five-exercise framework.”
- The Accumulator Style: Each session revolves around five key exercises performed in an “accumulator” style. This means the intensity or the number of repetitions builds progressively throughout the session.
- Purpose-Driven Selection: These five exercises are not chosen arbitrarily. They could be compound lifts, cable machine movements, or even rehabilitation exercises, but each serves a specific, intended purpose for the client’s goals and the demands of their work.
- Flexibility and Adaptability: The specific exercises change based on the client’s needs and the session’s objectives. The fundamental movements, however, remain consistent: squats, pushes, pulls, hinges, and sprints.
Waterson stresses that long, gruvelling gym sessions aren’t always necessary. “We think if we’re not doing 60 or 90 minutes in the gym, it doesn’t count,” he observes. However, for many, including time-poor parents and busy actors, the challenge isn’t a lack of knowledge about exercises, but rather consistency. “Everyone knows the exercises. It’s how you put them together that creates results.”
Even with limited time, such as 20-minute windows, Waterson can achieve significant results by adhering to this simple, focused approach. The goal is to impart a method that clients can take anywhere – a hotel room, a park, or a beach – ensuring their training remains a reliable “safety net.”
Specificity: Training for the Role of Your Life
A cornerstone of Waterson’s philosophy is specificity. He always asks: “What does this body need to do?” This question guides the entire training program.
- Real-World Demands: Is the actor required to sprint through traffic, swing a sword, or handle complex choreography for extended periods? The training must directly address these functional requirements.
- Beyond the Aesthetic: A massive deadlift, while impressive, might not be relevant for an actor preparing for a two-hour sword fight. Similarly, intense leg training might be counterproductive if the actor is about to perform demanding stunts.
- Authentic Portrayal: Waterson aims for actors to “look like a product of what they do, not something contrived.” The focus has shifted from the traditional six-pack to being dynamic and functional, a more believable and adaptable physique.
The Evolving Bond Body: Longevity Over Youth
As Daniel Craig moved through his 40s and into his early 50s, the training objectives evolved, mirroring a broader shift in Hollywood. The emphasis moved away from simply looking good and towards a body that could actively perform.
- Cyclical Training: Training blocks became more intelligent and cyclical, with careful management of volume.
- Preservation and Performance: Sessions were designed to maintain muscle mass, protect connective tissues, and ensure Craig could move with speed and react sharply, absorbing impact without injury.
- Capable at Any Age: The aim was never to preserve a younger version of Bond, but to build the most capable version of Craig at each stage of his life.
This deliberate shift from short-term output to long-term capability is what truly distinguishes Waterson’s coaching. Strength remained vital, but mobility became non-negotiable, with joint health receiving as much attention as muscle mass. Conditioning was geared towards supporting long filming days, and recovery was integrated as a crucial tool for performance. Waterson believes that chasing extreme physical feats is largely a pursuit for the young; for older individuals, intelligent training is key.
Beyond the Blockbuster: Holistic Well-being
Now in his early 50s, Waterson’s personal fitness goals align closely with his work with actors over 40: to live life as capably as possible and avoid illness or injury. He challenges the notion that ageing inevitably leads to decline, asserting that many individuals in their 40s and 50s can build more strength, muscle, and confidence than in their younger years, provided they train intelligently rather than reactively.
The principles that kept Craig credible as Bond into his 50s are the same ones Waterson now applies to his everyday clients:
- Build muscle that protects, not just impresses.
- Train movements that are relevant to real-life situations.
- Prioritise consistency over sheer intensity.
Perhaps surprisingly for an industry often associated with spectacle and brute force, Waterson also places significant emphasis on mental health practices. Meditation, grounding techniques, and breathwork are integral to his approach.
- The Four Basic Elements: Waterson believes in covering the “four basic human elements”: heat (sun, sauna), cold (water, ice), controlled intensity (movement), and relaxation (rest, sleep, meditation).
- Reclaiming Fundamentals: He sees these practices not as fringe concepts but as fundamental human needs that have been largely forgotten in modern life.
- Actors’ Openness: He notes that actors, accustomed to delving into different mental states for their craft, are often more receptive to these practices than the general public, viewing vulnerability as a part of their profession.
This holistic approach, which integrates physical training with mental and emotional well-being, underpins the concept of longevity. It’s not about scaling back efforts, but about “training with intent.” This intent is evident in the details: fewer wasted repetitions, strength that supports posture and joint integrity, conditioning that enhances energy, and a view of rest and recovery as crucial pillars of performance, not signs of weakness.
The Future of the Bond Physique
With Daniel Craig’s tenure as Bond concluded, Waterson reflects on the evolution of the character’s physique. He acknowledges that if he were to start again today, his focus would be even more intensely on longevity, recovery, and long-term bodily function. The industry’s understanding of fitness has advanced, leading to a greater emphasis on internal health, energy levels, and mobility, rather than solely external appearance.
Waterson observes that the “Schwarzenegger-style physique” is largely a thing of the past in cinema. Today’s heroes are expected to be more functional and dynamic – capable of running up hills or handling weapons effectively, not just looking the part.
As the search for the next James Bond begins, Waterson, who is likely to be among the first contacted, is already considering future collaborations. He expresses admiration for actor Callum Turner, citing his existing fitness, acting talent, and potential for long-term commitment. Ultimately, finding the right actor for the iconic tuxedo, Waterson believes, requires the same “left-field” thinking that characterised the casting and development of Daniel Craig’s Bond. This innovative approach, he demonstrates, yields truly killer results.
