Anyone who has seen Taylor Swift’s Eras Tour, whether live or on social media, has likely asked the same question: How does she do it? Three hours of non-stop singing, dancing, and performing is a marathon of athletic prowess. It’s a level of stamina that seems almost superhuman. But behind the spectacular show is a foundation of intense discipline, smart training, and an unwavering commitment to her health.
While we may not be performing for sold-out stadiums, the principles behind her training are universal. For the time-strapped parent or the busy professional in the Philippines, her routine offers powerful lessons on how to build endurance, strength, and resilience to conquer our own daily marathons. You don’t need a stage; your life is your arena. Let’s break down five key takeaways from Taylor’s workout regimen that you can apply to your own fitness journey.
1. Build Your “Show” Stamina with Purposeful Cardio
To prepare for the tour, Taylor ran on a treadmill every day while singing through the entire three-hour setlist. Fast songs for running, slow songs for jogging—a perfect simulation of her on-stage demands. The takeaway here isn’t that you need to sing while working out, but that your cardio should be purposeful and build endurance for your life.
For many of us, that means having the energy to climb office stairs without getting winded, play with our kids, or navigate a busy commute without feeling drained. Building your cardiovascular health is fundamental. According to the American Heart Association, consistent aerobic activity is crucial for heart health and overall vitality. Start with 20-30 minutes of brisk walking, jogging, or cycling a few times a week. The goal is consistency, gradually building up your stamina so you can handle whatever your day throws at you.
2. Create a Foundation of Strength
Cardio is just one piece of the puzzle. Taylor worked with the renowned gym Dogpound to create a specialized strength and conditioning program. This wasn’t about aesthetics; it was about building a resilient body capable of withstanding the rigors of a global tour. Strength training builds lean muscle, which boosts metabolism and protects your joints from injury.
If you’re wondering how to start workout for beginners at home, you don’t need a celebrity trainer. Begin with foundational bodyweight exercises. Squats, lunges, push-ups (on your knees is a great start!), and planks are incredibly effective. These movements build functional strength that makes everyday tasks—like carrying groceries or lifting a suitcase—feel significantly easier. As a certified coach, I always emphasize mastering these basics to build a solid foundation before adding complexity.
3. The Core of Every Performance
A strong core is the anchor of all movement, and for a performer like Taylor, it’s non-negotiable. Her routine heavily emphasizes core work, which is essential for the stability required to dance, pivot, and command the stage for hours. This is a lesson many people overlook, but its benefits are immense.
For anyone sitting at a desk all day, a strong core is your best defense against back pain and poor posture. Exercises like planks, leg raises, and bird-dog are excellent for building core stability. As noted by the Mayo Clinic, a well-conditioned core improves balance and stability in everything you do. Think of it as your body’s internal support system—the stronger it is, the more powerful and protected you become.
4. Embrace the Power of a “Dead Day”
Taylor’s team schedules “dead days” for recovery. These aren’t lazy days; they are intentional, crucial parts of her training. On these days, she doesn’t work out. She rests. Her body needs this time to repair and rebuild, preventing burnout and injury. This might be the most important lesson for driven individuals who think they need to go hard all the time.
Your body gets stronger during rest, not during the workout itself. Ignoring this leads to overtraining and plateaus. This is so important that we’ve written before about why rest days are your secret weapon for fitness success. Listen to your body. Schedule at least 1-2 rest days per week. This allows your muscles to heal and ensures you come back to your next workout stronger and more focused.
5. Adopt an Athlete’s Mindset
Months before the tour, Taylor stopped drinking alcohol. She explained that doing a three-hour show hungover wasn’t an option. She treats her body like that of a professional athlete, where every choice—from nutrition to sleep—is made to optimize performance. This is the mindset shift that elevates results from temporary to permanent.
You don’t need to make drastic changes overnight. Instead, start by asking: “Does this choice support my goal?” Whether it’s choosing water over a sugary drink, getting an extra hour of sleep, or making time for a healthy meal, these small, disciplined decisions compound over time. It’s about shifting from short-term motivation to long-term discipline. You’re not just working out; you’re training for your life. Ayun lang!
Your Headlining Tour to a Healthier You
Taylor Swift’s incredible fitness is a testament to what the human body can achieve with dedication and a smart strategy. By focusing on purposeful cardio, foundational strength, a solid core, intentional rest, and a disciplined mindset, you can also achieve superstar results in your own life. Lezzgo!
