Taylor Swift’s demanding Eras Tour, a true test of endurance, strength, and stamina, requires her to glide effortlessly between singing, dancing, and sprinting across a massive 75-meter stage for over three hours. To maintain this level of performance, celebrity trainer Kirk Myers, founder of Dogpound, has been working with Swift for nearly a decade, crafting workouts that prioritize endurance, mobility, and core strength. Contrary to some reports, the fitness routine is designed for her tour demands, not influenced by her relationship with Travis Kelce.
The “Professional Athlete” Approach to Training
Myers approaches Swift’s training with the mindset of a professional athlete, dividing her year into “off-season” and “in-season” periods. During the off-season, when she isn’t touring, Swift dedicates up to six days a week to strength and conditioning sessions, sometimes for as long as two hours a day. Even during the demanding Eras Tour, Swift maintains her commitment to fitness, training an average of two times per week.
Endurance is Key
Given the length and intensity of her performances, building stamina is a crucial component of Swift’s fitness methodology. A significant portion of her routine involves running on a treadmill while singing her entire setlist.
- Treadmill Training: Swift runs on a treadmill every day, singing the entire Eras setlist aloud. She varies her pace in line with the tempo of the songs, running fast for upbeat tracks and jogging or walking briskly for slower songs. Runner’s World estimated she runs about 16 miles during each workout.
- Dance Training: Swift dedicates three months to dance training before her tours. She enlists the help of a choreographer to nail down routines, ensuring she is over-rehearsed.
Strength and Conditioning
Weight training is an important part of Taylor Swift’s workout. Instead of focusing on heavy weights, her goal is to tone and sculpt her muscles while maintaining a lean, slender look.
- Bodyweight and Resistance Training: Swift’s routines involve a combination of bodyweight training, resistance training, and high-intensity exercises to enhance overall agility and resilience.
- Core Focus: Particular attention is given to her core, glutes, triceps, and back – key muscle groups for maintaining her dynamic stage presence. Myers incorporates movements like butterfly crunches and planks, using resistance bands to achieve a lean, strong physique without excessive bulk.
Mobility and Recovery
Recognizing the physical demands of the Eras Tour, Myers incorporates mobility and recovery techniques into Swift’s training.
- In-Season Training: During the tour, training focuses on maintenance, stability, mobility, and biomechanics.
- Chiropractic Care: On her days off, Swift works with a chiropractor to aid in recovery.
- Yoga and Pilates: To balance out her cardio workouts, Taylor Swift adds yoga and Pilates into her fitness routine. These practices not only help strengthen her core but also allow her to improve flexibility and maintain proper posture.
Taylor Swift’s Diet: A Balanced Approach
Swift adopts a balanced approach to her diet, focusing on healthy eating during the week while allowing for indulgences on the weekends.
- Weekday Diet: During the week, Swift focuses on eating healthily with salads, yogurt, and sandwiches. She avoids sugary drinks, opting for a skinny vanilla latte from Starbucks.
- Weekend Indulgences: On weekends, she enjoys comfort foods like burgers, fries, and ice cream. She also enjoys baking cookies and other treats.
- Hydration: Swift is a proponent of staying hydrated, drinking about 10 bottles of water per day.
Mental and Emotional Well-being
Beyond the physical aspects, Swift also prioritizes her mental and emotional well-being.
- Rest and Recovery: Between tour legs, Swift dedicates a “dead day” to resting and recovering. She spends the day in bed, only getting up to get food.
- No Alcohol: Swift stopped drinking alcohol to prepare for the Eras Tour.
Expert Opinion
Kirk Myers, founder of Dogpound Gym, has been Taylor Swift’s trainer for nearly a decade. He designs workout routines tailored to her specific needs, emphasizing endurance, mobility, and core strength. Myers’ approach involves bodyweight exercises, resistance training, and high-intensity movements to enhance performance and prevent injury.
