Pop icon Taylor Swift’s Eras Tour has captivated the world, not only with her music but also with her incredible stamina and physical fitness. Behind the scenes, a dedicated team helps Swift maintain her peak condition, and her personal trainer is now offering insights into her rigorous routine.
The Power of Consistency
According to Kirk Myers, founder of Dogpound Gym and Swift’s trainer for over a decade, consistency is the cornerstone of her fitness success. “Her work ethic is just incredible,” Myers told Vogue. He emphasized that Swift’s dedication to her training, even amidst a demanding tour schedule, is what sets her apart.
A Workout Fit for an Athlete
Swift’s workout routine is far from a leisurely stroll. Myers revealed that it’s so intense that it would likely cause many people to “throw up or have to lay down on the floor.” This isn’t just about aesthetics; it’s about building the strength and endurance necessary to perform a three-hour show night after night.
Cardio is Key
Cardio plays a significant role in Swift’s fitness regimen. In preparation for the Eras Tour, she famously incorporated a unique treadmill workout: running while singing her entire setlist. “Every day I would run on the treadmill, singing the entire set list out loud,” she told TIME. “Fast for fast songs, and a jog or a fast walk for slow songs.” This innovative approach not only built her cardiovascular endurance but also trained her vocal cords to perform under physical stress. Experts estimate she ran approximately 16 miles during each workout while aligning her pace with each song’s beats per minute.
Strength and Conditioning
Beyond cardio, Swift’s routine includes a specialized strength, conditioning, and weights program at Dogpound Gym. While the specifics of her strength training are not fully public, a YouTube short posted by Swift offered a glimpse into her routine, revealing that she uses Pilates-style exercises to target her core and glutes. She can be seen using ankle weights and practicing glute kickbacks.
Myers mentioned in an interview with British Vogue that Swift’s goals involved strength and conditioning to prepare for the Eras Tour.
Dance Training
Recognizing the physical demands of her performances, Swift also underwent three months of dance training prior to the Eras Tour. “I had three months of dance training, because I wanted to get it in my bones,” Swift told TIME. This helped her internalize the choreography and build the necessary stamina, strength, and coordination.
Maintaining Fitness on Tour
The Eras Tour’s demanding schedule doesn’t allow for much downtime, but Swift remains committed to her fitness even while on the road. Myers told Vogue that they averaged two workout sessions per week during the tour. These in-season training sessions focused on maintenance, stability, mobility, and biomechanics.
To aid in recovery, Swift also works with a chiropractor on her days off. “If you’ve seen the show, you know how intense it is physically,” Myers told Vogue.
A Balanced Diet
While exercise is crucial, Swift also understands the importance of nutrition. She follows a balanced diet that prioritizes healthy eating during the week. In an interview with WebMD, she revealed that her weekday meals typically consist of salads, yogurt, and sandwiches. She also makes it a point to avoid sugary drinks and prefers light meals packed with fruits and vegetables, ensuring she gets enough nutrients.
However, Swift doesn’t believe in strict deprivation. On weekends, she allows herself to indulge in comfort foods like burgers, fries, and ice cream. “It’s not about denying myself the things I love,” she explained in an interview with Cosmopolitan.
Mental Well-being
Swift’s commitment to wellness extends beyond physical fitness. She recognizes the importance of mental health and incorporates practices to support her emotional well-being.
Writing and Creativity
From a young age, Swift has used writing and creating art as a way to process her emotions. “From a young age, any time I would feel pain I would think, ‘It’s OK, I can write about this after school,'” she said in 2010. Putting pen to paper helps her reduce stress, create space from negative thoughts, and deepen self-discovery.
Relaxation and Recovery
Swift also prioritizes relaxation and recovery. She practices meditation and breathing exercises and often incorporates aromatherapy into her routine. She finds time to relax and unwind despite her hectic schedule.
Body Image and Self-Acceptance
Swift has been open about her past struggles with body image and eating disorders. In her Netflix documentary, Miss Americana, she confessed that her relationship with food had become unhealthy. “I was constantly thinking about what I was eating or not eating,” she explained.
Over the years, Swift has learned to prioritize her body’s needs and find a healthier balance between mind and body. Her approach to weight loss has been grounded in healthy living, consistent exercise, and self-love.
Inspiration for Fans
Taylor Swift’s dedication to fitness and well-being serves as an inspiration to her fans. Her trainer’s insights into her routine highlight the importance of consistency, hard work, and a balanced approach to health. By prioritizing both physical and mental well-being, Swift demonstrates that true strength comes from within.
Getting Started: Tips Inspired by Taylor Swift’s Routine
Inspired by Taylor Swift’s commitment to health and fitness? Here are a few tips to incorporate into your own routine:
- Find an activity you enjoy: Whether it’s running, dancing, strength training, or yoga, choose activities that you find fun and engaging to help you stay consistent.
- Incorporate music: Like Swift, use music to motivate your workouts. Create a playlist of your favorite upbeat songs to keep you energized.
- Be consistent: Aim for regular exercise, even if it’s just for a short period each day. Consistency is key to building strength and endurance.
- Listen to your body: Don’t push yourself too hard, especially when starting a new routine. Allow for rest and recovery to prevent injuries.
- Prioritize mental health: Make time for activities that help you relax and de-stress, such as writing, meditation, or spending time in nature.
- Embrace balance: Don’t restrict yourself from enjoying your favorite foods. Focus on a balanced diet that includes both healthy options and occasional treats.
By following these tips, you can create a sustainable and enjoyable fitness routine that supports both your physical and mental well-being.
While it’s important to remember that replicating Swift’s exact routine might not be feasible or advisable for everyone, her dedication and balanced approach can serve as a powerful reminder that consistency and a focus on overall well-being are essential for achieving a strong and healthy body and mind.
