Taylor Swift’s Exercise Routine: How She Stays Fit

Taylor runs every day on the treadmill while singing her concert’s entire 3-hour setlist.
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Taylor Swift's Exercise Routine

Taylor Swift’s grueling exercise routine is certainly no walk in the park. With her sell-out Eras tour now well underway, Tay has been pulling out all the stops to make sure she brings her A-game for every single performance. 

How does she deliver flawless choreography, lightning-speed outfit changes, and belt out incredible vocals for over three hours almost every single day? Let’s just say, this girl puts the work in! 

From intense treadmill singing sessions to regimented strength training and the occasional game of pickleball, we’re taking a look at how the Cruel Summer singer keeps up her stamina and maintains her incredible physique!

Quick fire questions:

• How often does Taylor Swift work out? 6 days a week (off-tour)
• Does Taylor Swift go to the gym? Taylor spends 2 hours a day at the gym
• Who trains Taylor Swift? Celebrity personal trainer, Kirk Myers

Inside Taylor Swift’s Intense Workout Routine

Treadmill Singing

Taylor runs every day on the treadmill while singing her concert’s entire 3-hour setlist.

  • Running at full pace for fast songs
  • Jogging or fast walking for slow songs
  • According to Runner’s World, Taylor runs around 16 miles during her workouts.
taylor swift shows muscles at the eras tour
taylorswift | Instagram

When she isn’t on tour, Taylor likes to run on the treadmill every day for an hour. “For me, running is about blasting a whole bunch of new songs and running to the beat,” she told Web MD.

To prep for the Eras tour, Taylor started training long before her first show. And instead of sticking to a standard workout routine, she came up with a genius way to combine cardio and vocals into one supercharged session. That’s right – we’re talking about treadmill singing!

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Speaking to TIME magazine back in 2023, Taylor recalled how she would hit the treadmill while belting out her famous hits: “Every day I would run on the treadmill, singing the entire set list out loud,” she said.

To keep her workouts dynamic, she’d run at full pace for the high-energy tracks and then opt for a jog or brisk walk during the slower ballads. 

And it didn’t take long for treadmill singing to catch on… 

Taylor’s Workout Created the Treadmill Challenge

Not long after her interview, videos started popping up all over social media of fans attempting their own versions of the “Eras Tour Treadmill Challenge.” From seasoned gym rats to casual Swifties, everyone wanted to see if they could belt out Shake It Off while getting their cardio fix!

A word of warning: It’s not for the faint-hearted!

Strength Training

Taylor’s gym workouts vary depending if it’s ‘off-season’ (when she isn’t touring) or ‘in-season’ (when she is). 

  • Off-season: 6 days a week, 2 hours a day at the gym – strength training, conditioning
  • In-season: 2 days a week at the gym – stability, mobility, biomechanics
taylor swift at the gym
taylahschildofficial | Instagram

When she’s not on tour, Swift’s no less dedicated to her strict exercise routine. Her trainer, celebrity PT and Dogpound Gym owner Kirk Myers, told Vogue she still hits the gym hard during her “off-season” – visiting up to six days a week for two hours a day. During these sessions, she mainly focuses on strength training, conditioning, and exercises that target her core as these are crucial for helping her multitask on stage. 

Now that’s some serious commitment!

When she is off touring the globe, Taylor switches her focus towards much-needed maintenance workouts twice a week. To help her slay every move, Myers prescribes exercises that focus on “stability, mobility, and biomechanics.” These workouts not only help to keep her in tip-top shape, but they also prevent injury and enhance her on-stage endurance. 

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Dance Training

Taylor enjoys ‘Body by Simone’ workouts, which involve high-energy dance moves.

  • High-intensity dance-based cardio
  • Body weight strength training
  • Light dumbbell work
taylor swift dance training for her tour
taylorswift | Instagram

According to Taylor, learning choreography isn’t exactly her “strong suit.” So how does she pull off those iconic dance moves for every show? 

Well, it might have something to do with the fact that she’s been trained by the best in the business! Taylor’s dance teacher for the Eras tour was none other than world-class choreographer Mandy Moore, who is known for working with A-listers such as Emma Stone and Celine Dion. 

To help her nail the choreo, Mandy trained Taylor for three months leading up to the tour. Speaking in her 2023 TIME interview, Taylor shared, “I wanted to be so over-rehearsed that I could be silly with the fans, and not lose my train of thought.” It clearly worked!

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Taylor is also a big fan of dance-based cardio studio Body by Simone. Owned by former Broadway dancer and personal trainer Simone De La Rue, the studio specializes in full body workouts which blend high-energy dance moves with body weight strength training and light dumbbell work. There’s even a YouTube video demonstrating Taylor’s go-to routine so you can try it at home! 

Here’s a breakdown of the exercises: 

  • Jump lunges: 3 sets of 10 reps
  • Push-up shoulder taps: 2 sets of 10 reps
  • Side plank oblique crunches: 10 reps on each side
  • Glute burnouts: 20 reps on each side
  • Explosive squats: 2 sets of 10 reps
  • Side-lying leg swings: 20 reps on each side
  • Swimmer exercises: 10 reps (approx)
  • Cool down stretches: 2 minutes

Yup – she really does cram ALL of this into 20 minutes. Impressive, huh?

Pickleball

Taylor enjoys playing pickleball, which improves balance and muscle strength.

taylor swift playing pickleball in purple skirt
YouTube

As well as sweating it out in the gym and sharpening up her dance moves, Swift likes to let off steam with a leisurely game of pickleball. A cross between tennis and badminton, the sport has attracted a star-studded following in recent years. So, of course Tay had to join in on the fun!

Fans first witnessed the famous star playing the sport when she shared a YouTube short showing behind the scenes snippets of her life for the “Fortnight Challenge.” After posting the video, beady eyed viewers noticed a split second clip of Taylor out on the court with a racket in hand and, unsurprisingly, the internet went crazy for it! 

Looking back, it’s hard to tell which part of the video people were more obsessed with: the fact that our favorite Miss Americana is a pickleball fan or the fact that she was wearing that lilac skirt

We’ll leave that up to you to decide…  

How Does Taylor Stick to Her Fitness Regime?

She Has a Strong Mindset

taylor swift thinking while on stage
taylorswift | Instagram

Like all of us, Taylor has to overcome a lot of challenges to maintain her physique, but one thing’s for sure, she “never, ever, ever” gives up!

According to trainer Kirk, Taylor is incredibly committed. Speaking to Vogue, he shared, “Taylor is the most resilient person I have ever met… I give her a difficult exercise or challenging workout, not only is she able to complete and push through it — but she also perseveres, moving forward into the next exercise. This ultimately makes her stronger, better, and faster.” 

Maybe there’s a “Resilience by Taylor Swift” workout video coming soon? We can only dream!

She Focuses on Breath Work

taylor swift stretching
taylorswift | Instagram

The star’s big on breath control too…

In fact, when this girl sings “Breathe in, breathe through, breathe deep, breathe out,” she really means it!

According to her trainer, breath work is a big part of Taylor’s exercise routine, and it’s not just about nailing those vocals. “I know it’s outside the box, but fully breathing through workouts helps strengthen your core,” Myers told Vogue. 

Does this mean we can breathe our way to better abs? Where do we sign up!?

She Has Her “Dead Days”

taylor swift resting with a drink
taylorswift | Instagram

Now we know what you’re thinking – Taylor Swift’s exercise routine seems pretty intense. 

But don’t worry, even the queen of pop needs some downtime every now and then. To recharge her batteries in between shows, Taylor takes what she likes to call a “dead day” aka, 24 hours doing absolutely nothing. 

How does she choose to spend this time? I think we should let Taylor answer that one…

“I do not leave my bed except to get food and take it back to my bed and eat it there.”

Can we legit start a petition to make every day dead day? It sounds heavenly! 

She Maintains a Healthy Diet

taylor swift training for her tour
taylorswift | Instagram

What does Taylor eat to get through those long shows and hours of intense strength training? 

Spoiler alert: it doesn’t involve fad diets.

Nope, our queen loves nothing more than a healthy, balanced diet with the occasional weekend treat. Discussing her meals with WebMD, she shared, “During the week, I try to eat healthily, so that means salads, yogurt, and sandwiches.” 

As for the weekends, there are a few favorite treats that she loves to indulge in: “I love a burger and fries, I love ice cream so much, and I love baking cookies. Actually, I love baking anything.” 

You can bake for us anytime Taylor! 

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When it comes to drinks, the star tends to opt for bottled water over alcoholic beverages, especially when she’s on tour. 

Detailing her recent sobriety stint in an interview with TIME, she confessed, “I stopped drinking for a couple months before the show except for on Grammy night, which was hilarious. I gave myself a fun night for that one.”

Who says you can’t be disciplined and have a little fun?

As you can see, Taylor doesn’t shy away from the gym staples – strength training, dance classes, the occasional pickleball match… 

But let’s be real, the treadmill singing? Now that’s next-level creativity!

What do you think about the singer’s fitness regimen? Would you dare to give Taylor Swift’s exercise routine a go? Sound off in the comments! 

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  • Madeleine Zapletal

    Maddie is a copywriter by day and celebrity gossip enthusiast by night. With a background in music and digital marketing, she's always in tune with the latest pop culture trends. She's written about everything from AI to interior design - but let's be real - her guilty pleasure is dissecting the glamorous (and sometimes messy) lives of the rich and famous!

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