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Anyone who watched Captain America: Brave New World likely noticed Israeli actress Shira Haas on screen. But beyond national pride, one change stood out — Haas, known for her roles in Shtisel and Unorthodox, appeared in the film in her most physically fit and tough form yet.
Her training for the role was intense, demanding and at times exhausting. Personal trainer Nir Greenbaum, who oversaw her transformation, described the process.
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Shira Haas training for Captain America: Brave New World
"This was a once-in-a-lifetime opportunity — to work with Marvel and Hollywood," Greenbaum said. "Her agency reached out to me and we clicked right away. I had about five to six months to get her in top shape for all the action scenes. My goal was to make her muscular and lean without risking injury. There was no room for mistakes — it was a huge responsibility."
Haas had little muscle mass before training. "We had to add 3–4 kg (6.6–8.8 lbs) of muscle in six months — it wasn't easy," Greenbaum said. "Her training was tailored to her body size and structure. We brought in a nutritionist, Amit Tzur, who worked with her throughout the process."
Haas trained five days a week. "The workouts were massive strength sessions, pushing her to the limit every time," Greenbaum said. "Her motivation was incredible — she fought through every session like a lioness. I've been a trainer for 20 years and haven’t seen that kind of dedication in a long time."
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Her training plan was meticulously structured. "We split workouts between upper and lower body, adjusting weekly based on her progress," he said. "We used machines, free weights, resistance bands, BOSU balls and core exercises from every angle. I combined everything I know from CrossFit and TRX to fit her needs."
The process wasn't just physically demanding but also mentally challenging. "Five days a week, she came in knowing she’d be pushed to the limit. This wasn’t a two- or three-week program — it was nearly six months," Greenbaum said.
With such an intense routine, physical setbacks were inevitable. "She’d say, 'My left shoulder hurts,' and I’d immediately call orthopedic specialists and physiotherapists," he said. "One day it was her knee, another day her back — every issue had to be addressed immediately. My brain never stopped working the entire time."
Alongside training, her diet was also carefully planned. "She ate a high-protein, low-carb diet with plenty of fruits and vegetables, adjusted weekly. If she was too weak to lift weights, I’d tweak her carb intake. I monitored her body composition regularly and if progress stalled, I’d consult the nutritionist immediately."
With the film now in theaters, Greenbaum takes pride in seeing the results of his work on screen. "It was an incredible, once-in-a-lifetime project," he said.