Lukas Gage Is Finding a Way to Stay Fit during His ‘Prison Break’ Reboot

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. Training Mate 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 adapt his routine to fit the demands of filming, prioritizing consistency over strict adherence to a schedule. “You have to be flexible and listen to your body,” he says. “It’s not about being perfect; it’s about being consistent.” For Gage, consistency is key to maintaining his physical fitness during the chaotic production process. By focusing on endurance rather than muscle mass, he has been able to build a strong foundation for his role as Jackson, and by prioritizing flexibility and adaptability, he has been able to stay fit despite the challenges of filming. This approach serves as a valuable lesson for anyone looking to maintain their physical fitness while juggling a demanding schedule. Research Use Only. Not intended for human consumption or use outside of laboratory settings.