For Lukas Gage, preparing for the reboot of Prison Break hasn’t been about building a penitentiary physique or chasing a dramatic physical transformation. The goal was to become durable.
Gage plays Jackson, a congressional candidate. While he remains careful not to reveal any intricate plot details, he says the role requires him to maintain the energy and physical readiness necessary to handle long production days, overnight shoots, repeated takes, and the heat of West Virginia summers.
The actor spoke with Muscle & Fitness through his partnership with Training Mate, the Australian-inspired group fitness concept that has become an important part of his weekly routine. It’s a combination of strength work, conditioning, and community.
“Jackson is someone who’s constantly operating under pressure, so there is a real physicality to the role,” Gage says. “He is running for Congress and constantly trying to keep up with staying fit for the campaign.”
Rather than training for a certain look, Gage spent the months leading into filming focused mostly on endurance.
“I wanted to feel athletic and capable,” he says. “I had a few months to prepare, which gave me enough time to build up my endurance while making sure I could sustain it throughout production.”
Inside Lukas Gage’s 5-Day Prison Break Training Split
It’s one thing for an actor to be in their best shape when they’re in a physically demanding role. It’s another to maintain that same level of intensity several hours, and dozens of takes into production.
This was a challenge Gage wanted to address.
“You need enough energy to keep performing after hours of takes and also grueling overnight shoots,” he said.
Gage trained up to five days each week. His schedule included two HIIT-focused sessions at Training Mate, two personal training sessions at Dogpound, 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.
The 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.
“I liked that it combines strength and cardio in a way that never feels repetitive and it’s fun,” Gage says. “I love anything that feels collaborative. It’s social and practical for my schedule, which makes it easier to stay consistent and come back for more.”
The workouts can combine everything from rowing, running, jumping, and functional strength movements. The variety was perfect given the physical demands Gage encountered during production.
This also included burpees—something that Gage admits he struggles with.
“Burpees still make me feel like I’m insane and going to throw up,” he said.
Why Lukas Gage Focused on Endurance Over Muscle Mass
Preparing oneself physically for a new role isn’t new for Gage, but the objective changes with each project.
For Road House, he spent a significant amount of time learning how to fight convincingly. Preparing for Fargo meant developing a golf swing that could hold up on screen. Gage joked that he still hasn’t mastered that swing.
His role in Voicemails for Isabelle offered considerably more freedom.
“I had a bit more freedom since my character was a chef, which was a pretty fun change of pace – and I could eat whatever I wanted,” Gage said.
Prison Break required another shift. Gage wasn’t focused on developing one specialized skill. He needed to build his body to a point to where it could respond repeatedly.
“There are days when you’re running, climbing, swimming, or repeating physically demanding scenes for hours in the blazing sun,” Gage says. “On those days, listening to your body is important.”
That awareness has helped him understand when an additional training session is needed and when it would just lead to overextending himself.
“There’s a difference between being uncomfortable and being genuinely exhausted or at risk of injury,” he says.” Learning to recognize that difference has been really important.”
The 20-Minute Consistency Rule: How to Stay Fit on a Crazy Schedule
There are times when a production schedule doesn’t 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.
Gage has learned to improvise when these things happen.
“I’ve learned to be flexible,” he says. “Some days that means a full workout, and other days it means 20 focused minutes and calling it a win. Consistency matters more than perfection.”
When he can’t 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.
“I’ve realized that doing something is always better than doing nothing,” he says. “Even if it’s a short workout. Those small efforts add up and keep your body loose.”
This thinking has also made his training process less intimidating. Gage doesn’t feel he has to always go through the perfect workout, especially under imperfect circumstances. He just has to find things he can repeat.
Training also gives him a sense of control. This is most understood when you consider he’s in a profession that rarely offers that consistently.
“Acting comes with a lot of uncertainty, and having something that challenges me physically helps me stay grounded and focused,” Gage says. “It also gets me out of my head and into my body.”
Lukas Gage’s Nutrition & Recovery Strategy: Protein, Sleep, and Even In-N-Out
Training consistently for Gage comes down to how well he recovers between sessions and shoot days.
“Sleep is probably the most important thing, followed closely by hydration, mobility, and self-care—mentally and physically,” he says.” I also try to prioritize rest days whenever the schedule allows because recovery lets me push meld harder on my on days.”
Gage 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.
“I tried to cut out all processed foods, but I still have fun,” he says. “I need In-N-Out once a week.”
This balance exemplifies how Gage’s definition of fitness has evolved. It’s 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.
“Being fit means so much more than just how you look,” Gage says. “I think it’s more about feeling strong, capable, and healthy enough to do the things you love for the long haul.”
The accomplishment Gage values most about fitness has nothing to do with gains. It’s more to do with proving he can maintain structure within a career deed by changing locations, inconsistent routines, and uncertain schedules.
His advice for anyone struggling to establish that structure in their own day-to-day is straightforward.
“Consistency beats intensity,” Gage says. “Just get your ass to the gym, class, hike, or whatever – and keep showing up, even when it’s inconvenient.”