When you hear the name Taylor Swift, a few things come to mind. For one, she is a global sensation, arguably the most famous person in the world. Every move is carefully curated, only a simple scroll away.
Then there is the music. Of course, the music. Taylor Swift’s 2023 Eras Tour is the highest-grossing music tour in history, becoming the first to exceed $1 billion in revenue. Taylor Swift is more than a singer; she’s a cultural phenomenon. And if she couldn’t get any more popular, 2023 has been a dream scenario, as she was named Time Magazine Person of the Year.
But, in the whirlwind of Taylor Swift’s dazzling career in the spotlight, it’s no surprise her physique is a topic of conversation. To the Swifties that follow her every move, she has become a beacon of inspiration for her down-to-earth approach to fitness. Yes, you read that right—Taylor Swift not only conquers the music charts but also embraces a refreshingly relatable workout routine.
Are you curious about how she stays fit while navigating the demands of fame? Join us as we uncover the secrets of Taylor Swift’s exercise routine, breaking down the simplicity and practicality that make it accessible to everyone.
Table of contents:
Taylor Swift’s Treadmill Workout
Full Taylor Swift Workout Routine
What You Need To Know About Taylor Swift’s Fitness Journey
Taylor Swift’s Fitness Principles
Taylor Swifts Diet
Tips for eating and exercising like Taylor Swift
FAQs
Taylor Swift’s Treadmill Workout
Taylor Swift’s workout was daily treadmill sessions, singing the Eras setlist, “Fast for fast songs, and a jog or a fast walk for slow songs.” She disclosed this routine in an interview with Time Magazine.¹ We suspect she kept her overall effort in the Zone 2 range, which I’ll get into a little further down.
Getting ready for her Eras Tour was no joke. To train, Taylor included lots of running, lifting weights, dancing, and practicing her performance.
In the past, she has done workouts from Body by Simone, a blend of cardio, dance, and Pilates training designed by celebrity trainer Simone De La Rue. These sessions combine lively music and choreography to make fitness fun.
However, since Taylor was already doing so much dancing in preparation for the tour, she traded in the dance workouts for lifting weights. That said, the most unique aspect of her preparation was what she did on the treadmill to help her get “tour legs.”
Remember, the entire set list includes more than forty songs. It’s unclear if Taylor did over three hours of cardio every day, but let’s assume she did a lot. Although it’s easy to see why she included the singing, there is also a scientific rationale for why you should.
Zone 2 cardio refers to exercising at a moderate intensity with an elevated heart rate but still within a comfortable range. This zone typically corresponds to 60-70% of your maximum heart rate. Engaging in Zone 2 cardio is valuable because it helps improve cardiovascular fitness, enhances endurance, and is relatively easy to do. However, aside from wearing a heart rate monitor, speaking is a way to tell if you are in the correct zone. If you can comfortably chat (or sing) while exercising, you’re likely in Zone 2, striking a balance that promotes aerobic fitness without pushing yourself too hard. As soon as you become too breathless to belt out one of Taylor’s songs, you are going too fast.
Full Taylor Swift Workout Routine
Based on my experience as a personal trainer for the past several years and where Taylor Swift has a gym membership, I’ve created a speculative program that she may have followed.
Start each workout with 5 minutes of light cardio to warm up.
Day 1
Superset: Perform these two exercises back to back with stopping. Rest 2 minutes between supersets.
1a. Dumbbell or Kettlebell Goblet Squat: 3 sets x 10-15 reps
1b. Band-Assisted Chin-Up: 3 sets x 6-8 reps
Circuit #1: 3 rounds (rest 2 minutes between rounds)
Dumbbell Walking Lunges: 12 steps per leg
TRX Rows: 10-12 reps
Plank: 30 seconds
Assault Bike 30 seconds all-out effort
Circuit #2: 3 rounds (rest 2 minutes between rounds)
TRX Push-ups: 6-8 reps
Russian Twists with Medicine Ball: 12-15 reps per side
Decline Sit-up Throws with Medicine Ball: 12-15 reps.
Battle Rope: 30 seconds all-out effort
Day 2
Superset: Perform these two exercises back to back with stopping. Rest 2 minutes between supersets.
1a. Barbell Hip Thrust: 3 sets x 8-10 reps
1b. Overhead Barbell Press: 3 sets x 6-8 reps
Circuit #1: 3 rounds (rest 2 minutes between rounds)
Dumbbell Bulgarian Split Squat: 10-12 reps per leg
Dumbbell One Arm Rows: 10-12 reps per side
Side Plank: 30 seconds per side
Prowler Push: 30 seconds all-out effort
Circuit #2: 3 rounds (rest 2 minutes between rounds)
Dumbbell Romanian Deadlift: 8-10 reps
Hanging Leg/Knee Raise: 8-10 reps
Kettlebell Swing: 12-15 reps
Ski Erg or Concept 2 Rower: 30 seconds all-out effort
Day 3
Superset: Perform these two exercises back to back with stopping. Rest 2 minutes between supersets.
1a. Trap Bar Deadlift: 4 sets x 6-8 reps
1b. Dumbbell One Arm Bench Press: 3 sets x 8-10 reps per side
Circuit #1: 3 rounds (rest 2 minutes between rounds)
Box Jump: 3-5 reps
Dumbbell Hammer Curl: 12-15 reps
Band Triceps Pressdown: 12-15 reps
Assault Bike 30 seconds all-out effort
Circuit #2: 3 rounds (rest 2 minutes between rounds)
Kneeling Landmine Press: 10-12 reps per side
Bicycle Crunches: 10-15 reps per side
Weighted Back Extensions: 10-12 reps
Burpees: 30 seconds, as many reps as possible
Unfortunately, there is little known about her strength and conditioning workouts. However, we know she trains at an exclusive underground gym in New York City called the Dogpound, founded by longtime personal trainer Kirk Myers. The Dogpound is not your average gym.
Besides the exceptionally high prices and A-list celebrity client roster, you must apply to get through the door. On the website, getting a membership reads more like a job application or a sign-up form for a secret society. You can’t just hand them your credit card. But don’t worry; there will be plenty of time for that if you make it that far. The baseline membership at this place costs over $700 a month.
As with everything, you get what you pay for. And big-time fitness results are priceless. Despite the price tag, the Dogpound gym is a throwback. It’s an old-school gym filled with free weights and odd objects. The good news is that you don’t need to spend $700 monthly to do this routine. You can do many of these exercises at your local gym.
What You Need to Know About Taylor Swift’s Fitness Journey
If you emptied your life savings to go to one of Taylor’s shows this year, you know the type of stamina she displayed while performing. If you were absent, let me drop some numbers on you.
Her Eras Tour performances included over forty songs lasting more than three hours. I don’t know about you, but singing and dancing for three hours sounds like running a marathon. Taylor must have agreed with that sentiment because she prepared for the tour like someone training for an ultra-endurance event.
In her interview with Time Magazine, Taylor explained that she started preparing six months before the tour began. “I knew this tour was harder than anything I’d ever done before by a long shot,” she stated. “I finally, for the very first time, physically prepared correctly.”²
As previously mentioned, her training included running on the treadmill, strength and conditioning work in the gym, and lots of dance practice. Leading up to the tour, she took three months of dance lessons with choreographer Mandy Moore.
Taylor Swift’s Fitness Principles
Here are three workout principles Taylor follows to perform at her best.
1. Prioritize Running and Lifting Weights
For fitness, she runs and lifts weights. It doesn’t matter if you are an elite athlete, average Joe, or the biggest celebrity in the world; running and lifting is an excellent fitness prescription. Combining running and lifting weights offers a well-rounded approach, enhancing cardiovascular endurance from running and promoting strength and muscle development through resistance training. This combination maximizes overall fitness, helping you get in great shape.
2. Practicing Her Performance
Fitness is about more than just “working out.” Part of being fit is finding ways to incorporate activity into your daily life. For T-Swift, that is practicing her performance. Imagine the work of preparing for a tour with hundreds of three-hour shows, sometimes performing three shows straight. It’s better to be over-rehearsed than under-prepared.
3. Utilize Recovery Days
Taking time for recovery is missing in most people’s fitness routines. Everything you do is a stress, including training, and stress requires recovery. There is no doubt Taylor is busy, but as busy as she is, she still schedules time for self-care. For recovery, she doesn’t leave her bed for a full day. Her recovery days include lots of sleeping and rarely talking to anyone. After back-to-back shows, she can barely speak. On these intense recovery days, she only gets out of bed to grab food.
Taylor Swift’s Diet
There is very little information about Taylor’s diet, and she likely doesn’t follow a nutrition plan. Based on interviews and discussions, here is an example of what a typical day of eating might look like.
Breakfast
Starbucks Skinny Vanilla Latte
Egg, ham, and cheese (parmesan) buckwheat crepes
A glass of orange juice
Lunch
Grilled chicken sandwich
Side salad
Diet Coke
Snack
Yogurt
Pumpkin bread or ginger molasses cookies
Dinner
Chicken tenders
Ketchup and ranch
Diet Coke
Approximate daily nutrition breakdown: 100g of protein, 200g of carbohydrates, 100g of fat, and 2100 calories.
Overall, Taylor takes a balanced approach to nutrition, using common sense to make food choices. She doesn’t eat like a fitness competitor but doesn’t have to.
One change she has made recently is cutting out alcohol. Admittedly, Taylor said she used to act like a frat guy on tour. But, a few months before the Eras Tour started, she stopped drinking and has remained disciplined to that (besides Grammy night).
Aside from the extra calories, alcohol also negatively affects sleep and recovery. One thing Taylor does drink is water. And a ton of it. She drinks about ten bottles of water a day.
She eats pretty clean during the week but allows herself some treats on the weekend. Like the rest of us, Taylor loves burgers, fries, and ice cream. Her favorite food is chicken tenders. Taylor loves to cook, too. She especially enjoys baking around the holidays.
Taylor Swift Supplement Stack
Taylor is not big on supplements, but she does take two consistently – L-theanine for stress and anxiety and magnesium for muscle health and energy.
L-theanine: L-theanine is an amino acid in tea leaves, especially green tea. It is known for calming the mind and body without causing drowsiness. Theanine also promotes relaxation and can help reduce stress and anxiety. If you consume a lot of caffeine, consider having l-theanine with it. Combined with caffeine, they create a state of focused alertness without the jittery feeling often associated with caffeine alone. Theanine helps smooth out the stimulant effects of caffeine and reduces the potential for anxiety or restlessness.
You can find a great caffeine/l-theanine combination in our article on the Best Caffeine Pills.
Magnesium: Magnesium is a mineral crucial in various bodily functions, including muscle and bone health and blood sugar regulation. Supplementing with magnesium can benefit many people, as it may help alleviate muscle cramps, support relaxation, improve sleep quality, and aid in overall energy production and metabolism.
You can check out our favorite picks for the Best Magnesium Supplements here.
Tips for Eating and Exercising like Taylor Swift
As is often said, success leaves clues. Here are four tips for eating and exercising like Taylor.
1. Lace Up Your Running Shoes
I’m not saying you need to run on the treadmill for three hours daily, but if you want to follow Taylor’s lead, you must do cardio. If you are new to cardio, put on your favorite songs and walk for 15-20 minutes. Over time, increase your time and distance. Bonus points if you sing along.
2. Dance Training
You can’t follow the Taylor Swift workout routine without dancing. It’s a big part of her training for the tour, and it’s excellent exercise. Of course, you can dance on your own, but if you want to take it up a notch, consider taking a dance class a couple of days a week.
3. Take a Common Sense Approach to Nutrition
Nutrition is a touchy subject. Everyone has an opinion on the “best diet.” Taylor takes a common sense approach to nutrition. Make healthy choices most of the time, but allow yourself some treats here and there. If you are working out consistently, you only need to be on top of your diet 80% of the time to see results.
4. Drink Lots of Water
Most people would be better off if they drank more water. Follow Taylor’s lead and always have a bottle of water with you. Drinking lots of water helps maintain proper bodily functions, supports digestion, and keeps organs functioning optimally. Staying hydrated also aids nutrient absorption and regulates body temperature.
FAQs
Questions about Taylor Swift’s routine? Let’s answer them!
Does Taylor Swift workout?
Yes, Taylor incorporates workouts into her routine.
What kind of exercise does Taylor Swift do?
For exercise, Taylor runs on a treadmill, lifts weights, and dances.
What is the Taylor Swift treadmill workout?
The “Taylor Swift treadmill workout” refers to a viral cardio routine she reportedly follows, involving singing her setlist from the Eras Tour while walking and running on the treadmill.
What is Taylor Swift’s daily routine?
Taylor Swift’s daily routine can vary, but it often includes songwriting, recording, exercising, and spending time with friends and family.
What does Taylor Swift eat?
Taylor Swift’s diet is a bit of a mystery, but she has mentioned enjoying a balanced approach with an emphasis on whole foods and occasional indulgences.
Taylor Swift’s Workout Routine: Key Takeaways
In unveiling the intricacies of Taylor Swift’s workout routine, the resounding takeaway is it’s remarkably basic. Taylor embraces a straightforward approach that anyone can integrate into their daily lives. She runs on the treadmill, lifts weights, and dances. All you need to do is get started.
As we conclude this exploration, let’s embrace the fact that Taylor makes time to exercise. Time is often one of the biggest excuses for preventing people from reaching their fitness goals. It’s cliche, but we all have the same 24 hours. If someone as busy as Taylor, performing concerts worldwide, can set aside time to exercise, you and I can, too. Additionally, let this be a reminder that health and fitness are within reach for everyone and that often, the most effective routines are the ones that echo with simplicity.
All image credits to Taylor Swift’s Instagram
References
Lansky, Sam. “Taylor Swift Is TIME’s 2023 Person of the Year.” TIME, 6 Dec. 2023, time.com/6342806/person-of-the-year-2023-taylor-swift/.
Lansky, Sam. “Taylor Swift Is TIME’s 2023 Person of the Year.” TIME, 6 Dec. 2023, time.com/6342806/person-of-the-year-2023-taylor-swift/.
