How Taylor Swift Stays Fit Enough to Perform for 3 Hours Straight

Life on tour is grueling, but Taylor Swift could have fooled us with her seemingly effortless stamina throughout her 3-hour “The Eras Tour” shows, complete with seamless outfit changes on stage. With the sheer energy she exudes, it’s no wonder fans are curious about how she manages to perform her way through 44 hits from her 10 studio albums without breaking a sweat or losing any of the sequins off her iconic Reputation look. So, how does she do it? Through a combination of fitness, diet, mental health routines, and self-care, Swift has crafted a regimen that prepares her for the demands of the stage.

Confessing that she used to tour “like a frat guy” in her younger years, Taylor knew she needed to take a more disciplined approach this time around. “I knew this tour was harder than anything I’d ever done before by a long shot,” she admitted to TIME during her 2023 Person of the Year interview. “I finally, for the very first time, physically prepared correctly.” To help her get ready, she enlisted the expertise of trainer Kirk Myers, who prepared her with the mindset of a professional athlete. Myers structured her training into “off-season” and “on-season” routines, ensuring that she was at her peak when it mattered most.

During her “off-season,” or when she’s not on tour, Swift works out up to six days a week, sometimes clocking in two hours a day. Six months before the first show of “The Eras Tour,” she hit the ground running—literally. “Every day, I would run on the treadmill, singing the entire setlist out loud,” she shared with TIME. The workouts were as tailored as her songs, with fast runs for the uptempo hits and slower jogs or fast walks for the ballads. In essence, Swift was creating her own version of the Taylor Swift treadmill workout—a method designed to mimic the intensity and pacing of her performances.

In addition to building her cardiovascular endurance, Swift also had to refine her dance moves, which are a key part of her shows. To achieve this, she teamed up with choreographer Mandy Moore for three months of rigorous dance training. “I wanted to get it in my bones,” Swift explained. “I wanted to be so over-rehearsed that I could be silly with the fans, and not lose my train of thought.” By the time the tour kicked off, Swift was in top form, with the choreography as ingrained as the lyrics of her songs. Her performances are not just a visual spectacle but also a testament to the meticulous preparation she undertakes.

When she’s on tour—her “in-season” period—each show is essentially a three-hour workout. Given the physical demands, she limits additional workouts to twice a week, focusing on stability, mobility, and biomechanics. “Taylor trained during the entire tour,” Myers revealed in an interview with Vogue. The focus was on maintaining her strength and endurance, ensuring she could keep up the intensity of her performances night after night.

But even a pop star like Taylor Swift knows the importance of rest and recovery. After back-to-back shows, she allows herself time to recharge. In between tour legs, she dedicates 24 hours to complete rest. “I do not leave my bed except to get food and take it back to my bed and eat it there,” she told TIME. This day of downtime is essential for her, giving her body and voice a much-needed break. Swift understands that carving out time to do nothing is crucial for maintaining her performance level, especially with the demands of her tour schedule.

When it comes to her diet, Swift takes a balanced approach, steering clear of extreme diets or fads. While the most detailed information about her eating habits dates back to 2010, her philosophy remains consistent: “I try to keep it lighter, but it’s nothing too regimented or crazy,” she shared with WebMD. Swift believes in common-sense eating, allowing herself to indulge in her favorite treats—like baking pumpkin bread and making ginger molasses cookies during the holiday season.

However, in preparation for “The Eras Tour,” Swift did make one significant change to her routine: she cut out alcohol. “I was really disciplined about drinking,” she 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.”

Swift’s approach to mental health is equally important in her preparation. Throughout her career, she has turned to songwriting as a way to process emotions and stress. From her early days as a young artist, Swift has used writing as a therapeutic tool. “Anytime something hurts… I ask myself, ‘Can I write a song about this so I know how I feel?’” she shared. This practice has not only produced countless hits but also helped her maintain her mental well-being amidst the pressures of fame.

Lastly, self-care is a cornerstone of Swift’s routine. Even in the chaos of touring, she follows a comforting routine, bringing along travel essentials like candles and unpacking her belongings to make her hotel rooms feel like home. These small rituals help her stay grounded and balanced, no matter where she is in the world.

In the end, Taylor Swift’s ability to perform for three hours straight comes down to a well-rounded approach to health and wellness. With a fitness regimen that rivals that of professional athletes, a balanced diet, mental health practices, and self-care rituals, she has created a routine that not only keeps her in top physical form but also allows her to connect with her fans in the most authentic way possible. As Swift continues to captivate audiences with her performances, one thing is clear: her commitment to her health and well-being is as strong as her love for music.