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Taylor Swift’s trainer just shared her exact Eras Tour workout



The Eras Tour is a showstopper, it can’t be denied. An all-singing, all-dancing spectacle, you don’t need to be a Swiftie to be wowed. Meanwhile, fitness fans will be left asking, “How?!?”

Well, wonder no more. We know exactly how Taylor Swift built up the strength and stamina to perfect her record-breaking tour. Both the singer and her personal trainer have dished the dirt on her fitness regime and it’s seriously impressive. We’re talking the kind that needs a ‘Don’t try this at home….’ disclaimer unless you’re working with a qualified fitness expert.

That’s right, Swift approaches her tour with the same dedication as a professional athlete. So, while you might be inspired by her mindset and a few of her moves, be sure not to compare yourself to the songwriter (or anyone else for that matter) in the gym.

As we’re sure she’d be the first to tell you, when it comes to fitness and diet it’s all about figuring out what works best for you. It’s still incredibly fun to deep dive into our fave celeb’s workout, though. So, without further ado, let’s break down everything we know about Swift’s approach to keeping fit, plus how she prepares for those three-hour-plus shows.


Mat Hayward/TAS23

What is Taylor Swift’s workout routine?

There’s an off-season

As we said, Swift doesn’t play when it comes to her craft. Like when she’s perfecting her vocals, she works hard to get her body ready for her physically demanding tour.

Her trainer Kirk Myers, the founder of New York and L.A.’s Dogpound Gym, told British Vogue: “We approached her training for the Eras tour with the mindset like a professional athlete. There was an ‘off-season’ when she wasn’t touring and ‘in-season’ when she was.”

What does the off-season training involve? Lots of hours in the gym working on strength, conditioning and the like. “When she’s not touring, we’re in the gym up to six days a week for sometimes two hours a day,” explains Myers.

…. and an on-season

Swift’s training doesn’t stop when she hits the road. Oh, no. “Taylor trained during the entire tour. We would average two times a week. In-season training was more about maintenance, and so it was more like stability, mobility, biomechanics,” Myers reveals.

To be clear, we’re talking back-to-back shows and training sessions (something you shouldn’t replicate without a pro to advise on your all-important recovery. You know, just in case you were considering a world tour).

Swift is all about stamina

Nobody will be surprised to learn stamina is key when it comes to Swift’s performances. Along with all her dancing onstage, she gets her cardio in by running. Swift shared an insight into her sessions when was named TIME Person of the Year 2023. “Every day I would run on the treadmill, singing the entire set list out loud,” she said. “Fast for fast songs, and a jog or a fast walk for slow songs.”

ICYMI, this in turn prompted a wave of fans to take up running, with many taking on a challenge dubbed ‘Couch to Eras Tour’.

seattle, washington july 22 editorial use only no book covers taylor swift performs onstage during the taylor swift  the eras tour at lumen field on july 22, 2023 in seattle, washington photo by mat haywardtas23getty images for tas rights managementpinterest

Mat Hayward/TAS23

Breathing is key, too

Focusing on your breathing during your workouts helps to strengthen your core, according to Swift’s coach Myers. It makes sense then that breathing is a key focus when Swift is getting sweaty.

Of course, she’ll already have a head start thanks to her vocal skills, but this is an easy tip everyone can incorporate into their workouts.

And she doesn’t give up

“Taylor is the most resilient person I have ever met,” Myers says. “It’s super inspiring to see her consistently overcome obstacles and become better and stronger in the end. This also translates into her training and throughout her workouts. 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.”

It’s like Swift said during her iconic ELLE interview (about 30 things she learned before turning 30): “Trying and failing and trying again and failing again is normal.”

Honestly, we love to see it. Giving yourself permission to fail is so important, especially when you’re trying something difficult.

Swift plays pickleball

In Swift’s recent Fortnight Challenge, she revealed she loves a game of pickleball. Once you’ve stopped screaming about that clip which sees Travis Kelce smooch Swift while she’s cooking, you’ll notice her vlog includes a few active clips.

Along with a video showing Swift working out with ankle weights, there’s a shot of her perfecting her swing. Maybe she was inspired by Zendaya in Challengers?

What is Taylor Swift’s approach to her diet like?

It’s something she keeps working on

Swift has spoken candidly about her previous experience with an eating disorder, famously commenting on the subject in her ‘Miss Americana’ documentary. Her body image is also something she broached in her ELLE interview where she explained: “I learned to stop hating every ounce of fat on my body. I worked hard to retrain my brain that a little extra weight means curves, shinier hair, and more energy. I think a lot of us push the boundaries of dieting, but taking it too far can be really dangerous. There is no quick fix. I work on accepting my body every day.”

If you’re worried about your own or someone else’s health, you can contact Beat, the UK’s eating disorder charity, 365 days a year on 0808 801 0677 or

She loves home cooking

“I’ve always cooked a LOT, but I found three recipes I know I’ll be making at dinner parties for life: Ina Garten’s Real Meatballs and Spaghetti (I just use packaged bread crumbs and only ground beef for meat), Nigella Lawson’s Mughlai Chicken, and Jamie Oliver’s Chicken Fajitas with Molé Sauce,” Swift told ELLE.

In the same interview she revealed she’s perfected a few cocktail recipes, including Pimm’s cups, Aperol spritzes, Old-Fashioneds, and Mojitos

She did, however, cut back on alcohol intake to prep for her latest tour. Swift told TIME: “I stopped drinking for a couple of months before the show except for on Grammy night. Doing that show with a hangover… I don’t want to know that world.”

… and baking

Swifties will already know this. Case in point? The singer’s famous cinnamon buns which you can peep in her Fortnight Challenge. She even appeared on a special ‘Bake It Off’ with Jamie Oliver in aid of Stand Up to Cancer a few years ago.

Swift takes vitamins

“Vitamins make me feel so much better! I take L-theanine, which is a natural supplement to help with stress and anxiety. I also take magnesium for muscle health and energy,” says the star.

Breakfast in bed, anyone?

As you can see, Swift’s routine can be pretty intense, especially when she’s training while touring. But, and this is a really important but, she makes time for recovery too. Specifically, she likes she crash in bed when she takes a “dead day” to rest up before shows.“I do not leave my bed except to get food and take it back to my bed and eat it there,” she told TIME. “It’s a dream scenario. I can barely speak because I’ve been singing for three shows straight. Every time I take a step my feet go crunch, crunch, crunch from dancing in heels. But it’s the most fulfilled I’ve ever felt.”

Headshot of Amber O’Connor

 Amber O’Connor is Cosmopolitan UK’s junior features writer, who covers everything from breaking news, women’s safety and real life features to fitness, travel, and cultural trends. She works on first-person features, reports, and long reads, plus the hottest stories of the day (if you want to know about the latest wellness craze or TikTok trends, she’s your girl). 

Amber has previously worked as a reporter and a lifestyle writer, with her work appearing in numerous publications, including The Mirror, Red Magazine, Evening Standard, Indy100, and Yahoo News. When she’s not working her way through her TBR list, Amber loves dancing, running, and going on adventures with her dog.

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