Before stepping on stage for the three-hour, two-year spectacle, Taylor Swift trained like an elite athlete. Here’s exactly how she built the strength, stamina and resilience to Shake It Off night after night — according to top trainers.
When Taylor Swift embarked on the Eras Tour, she didn’t just deliver a hit-packed nostalgia fest — she redefined what pop-star endurance looks like.
The £1.6 billion-grossing tour (the highest-earning of all time) demanded vocal control, dance stamina and the ability to stay laser-focused under stadium-level pressure.
In Taylor Swift: The End of an Era, fans caught a rare glimpse behind the curtain — including some of the performance-focused workouts Swift used to get stage-ready at Dogpound, the celebrity-loved training studio in New York.
While not a complete picture of her full training regime, the moves shown reveal exactly how she built the strength, stamina and resilience to perform for three hours straight.
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Why Taylor Swift’s workout is so effective
According to Roxana Elena Bucur, lead writer at Boulderflash, the genius of Taylor’s training lies in its specificity.
“These exercises build the exact mix of core control, shoulder stability and power-endurance needed for a three-hour show,” she explains. “Together, they raise the ceiling on breathing efficiency, posture and repeatable power so high-output sets feel more controlled from the first song to the encore.”
In other words: this isn’t about aesthetics. It’s about being able to hit every mark, every note and every choreographic beat — without burning out.
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Taylor Swift’s Eras Tour workout: move-by-move
Russian twists with a medicine ball
A rotational core staple, Russian twists target the obliques and deep spinal stabilisers.
“They fortify rotational strength and trunk control, which stabilises the spine during turns and supports posture and breath while dancing,” says Roxana.
Barry’s UK trainer Hannah Wilkie adds: “It improves balance and functional movement — and dancing with Taylor definitely involves plenty of turning.”
L-sit pull ups
An advanced move combining upper-body pulling with a strict core hold.
“L-sit pull ups marry pulling strength with deep core engagement,” Roxana explains. “They develop scapular endurance, grip strength and posture so the upper body can work hard without stealing breath.”
Hannah agrees: “There’s nothing not working here — shoulders, lats, arms, hip flexors and core all have to fire.”
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Medicine ball slams
Few moves scream Reputation energy quite like this one. “Medicine ball slams provide full-body power with a serious cardio hit,” says Roxana. “They teach explosive hip drive and trunk stiffness that translate directly to dynamic choreography.”
Hannah adds a bonus benefit: “They’re also a brilliant stress reliever — ideal when you’re preparing for a stadium tour.”
Bicycle crunches
A classic, but for good reason. “Bicycle crunches build rotational core endurance for sustained midline support,” says Roxana, “helping maintain posture and breathing under fatigue.”
Hannah notes they’re one of the most effective ab exercises for engaging both the rectus abdominis and obliques — essential for long sets of movement.
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Downward dog on a reformer machine
This Pilates-inspired move balances mobility and control. “It restores shoulder and posterior-chain range with control, reducing tightness and protecting the back during overhead reach,” Roxana explains.
Hannah adds: “It opens the hamstrings and shoulders while activating the core and improving posture and body awareness.”
Sledgehammer training
A powerhouse conditioning tool. “Sledgehammer strikes train diagonal chops and anti-rotation,” says Roxana. “They drive power from the hips through the torso while reinforcing timing, grip and shoulder control.”
Think of it as training your body to stay strong and stable during high-energy, rhythmic movement.
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Battle ropes
Low-impact, high-intensity conditioning at its finest. “Battle ropes add rhythmic, low-impact conditioning with serious grip and core demand,” Roxana explains.
Hannah adds: “They elevate heart rate fast, boost cardio fitness and improve coordination and muscular endurance.”
Medicine ball overhead lifts or throws
Essential for tall, powerful movement. “These build overhead strength while training the core to resist arching,” says Roxana. “That keeps a performer stable and resilient under high heart rates.”
Hannah notes they also reinforce strong movement patterns through the shoulders, core and hips.
Treadmill training
From a coaching perspective, Taylor’s treadmill work may be the most Mastermind move of all.
“Running to the tempo of her setlist isn’t just cardio — it’s performance-specific conditioning,” says Hannah. “You can train in waves, just like a live show — building endurance, recovering, then pushing again.”
By alternating steady efforts with higher-intensity bursts, Taylor trained her heart and lungs to recover quickly and perform under fatigue.
“Over time, that’s what allows you to move for longer, feel stronger and perform at a higher level — whether you’re on stage for three hours or powering through a high-energy workout,” Hannah adds.
Feature image: Alamy
