'I trained like Taylor Swift for two weeks - here are my honest thoughts'

taylor swift workout routine
'I trained like Taylor Swift for two weeks'Getty Images

Taylor Swift. Where do you even start? Whatever your thoughts, there's no denying the country-turned-pop singer-songwriter's stratospheric success, most notably in recent years. Forbes notes that she became a billionaire in October 2023, the first musician to hit that number solely based on her songs and concerts. Last month, she also dropped another album, The Tortured Poets Department, which of course sent Swifties everywhere wild.

When it comes to her fitness, WH noted that, for the behemoth that is her Eras tour, she 'finally, for the very first time, prepared correctly', which meant, according to the Vogue interview with her trainer, Kirk Myers, being in the gym 'up to six days a week for sometimes two hours a day'.

Meyers is founder of the celebrity-frequented Dogpound gym, and has worked with Victoria's Secret Angels Adriana Lima, Romee Strijd, and Taylor Hill; Kaia Gerber; Hugh Jackman; and Taylor Momsen, to name a few.

Despite his A-list roster, Meyers is ready to be known as '"Taylor Swift’s trainer". I don't think there’s a cooler title out there.' Going one step further, he even riffed off Taylor's penchant for songwriting, saying of her workout, 'It's tailored.' Nice. 'Some people would probably throw up or have to lay down on the floor if they trained like her,' he also told Vogue. I'll bear that mind.

According to Meyers, the focus was on 'strength, conditioning and targeting her core' when she wasn't touring, but that, naturally, she also '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.'

On Dogpound's website, their strength and conditioning class is described as 'a skills-based class focused on developing strength, power, muscular endurance, and conditioning. We use different modalities to introduce progressive overload while maintaining technique. Train like an athlete, perform like a champion.'

However, since there wasn't an explicit breakdown of Taylor's workout plan or programming anywhere online, I went on Dogpound's Instagram and found clips of various core and upper- and lower-body workouts from the studio trainers and cobbled together a substitute, because #desperate.

Normally, I do a mix of cardio (indoor cycling, rowing), functional fitness and barbell classes at London's Gymbox, so I was intrigued as to how our girl Tay Tay's workouts would compare. Read on for how I fared during two weeks of doing Taylor-inspired workouts, plus six things I learnt.

Disclaimer: All results are indicative of my experience alone. If you have concerns about taking up a new fitness regime, please contact your health practitioner.

Taylor Swift's 'tailored' two-week workout plan (my version)

Meyers emphasised that he focused on core and stability work, so I wanted a set for both of those areas, and went with those twice a week.

Then, I needed movements that would work out my whole body, since I'd say touring and performing on stage are pretty full-body activities, and because presumably both Meyers' workouts and Dogpound's strength and conditioning classes would be total-body sessions.

I did a workout on six out of seven days to mimic Taylor's routine. I repeated the routine below twice through for two weeks.

  • Day 1: Core + stability

  • Day 2: Upper body

  • Day 3: Lower body

  • Day 4: Core + stability

  • Day 5: Upper body

  • Day 6: Lower body

  • Day 7: Rest

Taylor Swift's 'tailored' workouts (my (budget) version)


For the first three moves, I followed this video from Dogpound trainer Zach Powell.

1.3 x side plank with 8 single-leg plate extension (each side)

2. 3 x 8 kneeling lean back with overhead plate hold

3. 3 x 8 v-sit knee tuck with plate

4. 3 x 8 ab wheel roll-outs

5. 3 x 8 med-ball push ups


I loosely followed this video from Dogpound trainer Justin D. Jenkins:

1.3 x 8 stability-ball pike

2. 3 x 8 stability-ball hamstring curl

3. 3 x 30-second feet-elevated side plank (each side)

4. 3 x 4 bosu-ball double-leg toe-tap balance (each side)

This was an attempt to copy this move that Meyers had programmed for Jasmine Tookes:

In the interest of full disclosure, I found them pretty damn tricky:

5. 3 x 8 bosu-ball single-leg deadlift with knee raise - from this video

Lower body

I followed this lower-body workout from Dogpound trainer Isoken:

1.3 x 8 barbell Romanian deadlift

2. 3 x 8 dumbbell Bulgarian split squat (each side)

3. 3 x 8 elevated goblet squat

4. 3 x 8 kettlebell kickstand Romanian deadlift into reverse lunge (each side)

5. 3 x 8 banded squat jumps

These were taken from one of Dogpound's partner glute-circuit sessions.

Upper body

I used exercises from Dogpound trainer, Isaiah Washington:

1.3 x 8 landmine overhead press (each side)

2. 3 x 8 dumbbell hammer curl to overhead press

3. 3 x 8 bosu ball down up devil's press

The last two exercises I took from this video from trainer Charina Sirisinha, since a couple of the upper-body movements also had a focus on stability:

4. 3 x 8 plate halos

5. 3 x 8 dumbbell plated push-ups

6 things I learned from doing Taylor Swift's workouts for two weeks

1.Dogpound's exercises are unconventional

It's probably a large part of their appeal, but so many of these moves were, IMHO, pretty atypical and offbeat. Their movements look pretty unique and out-of-the-box, and I appreciated how different they were from the other exercises I was used to doing in the gym and the variety of their repertoire.

Their Instagram showed them using equipment in unusual combinations, such as variation (or progression?) of a standing adduction slide involving one leg on a Heroboard (a board on wheels that I sort of viewed as an alternative to a slider) and the other on a block (presumably for the added balance challenge).

That it was a synchro partner workout where both girls performed the workout in tandem, and sometimes shot using a slanted angle all dressed up the movement with another healthy dollop of drama. Another one showed a kettlebell Romanian deadlift but on a slant, where the trainer stood on a box whose top sloped - again, adding to the offbeat and edgy vibes.

taylor swift workout routine
DAVID GRAY - Getty Images

Then there was another video where Taylor Momsen was smashing an axe into a tyre, and one showing a trainer performing essentially a core workout on sliders as a dance routine, slipping them between his hands and feet with levity and dexterity. I feel like Taylor's routine would have been similarly idiosyncratic and creative.

2. Taylor's workouts are not the kind you can do at home

From battle ropes to gym machines, from Heroboards to stability balls, Dogpound's (where Taylor's trainer works) incorporation of many pieces of unique equipment means that these are not the easiest exercises to replicate even in the gym, let alone at home.

I found myself reaching for items that I never really use (bosu ball), and even though I was in a well-equipped gym, there were some items it didn't have (sliding board, chains, even some resistance bands), that even though could be perhaps done at home (perhaps using a towel on wooden floor for the sliding board, or maybe wearing socks), would still take some modification.

3. Taylor's core workouts are particularly challenging

While I didn't quite throw up, moves I took from Dogpound's IG were pretty spicy, even if I was only doing five moves per session and taking loaaads of rest in between - I'd say one session would take me about 40 - 45 minutes because I wasn't timing my breaks - and I was definitely feeling it during some of the plated core movements.

It actually took me three to four attempts to balance the plate on my leg before being able to extend it for the side plank plate extensions, and my obliques were not happy by the end of that first set, let alone three. The plated core lean backs and the knee tucks had me shaking too. I also found the stability ball quite difficult as I wasn't used to being forced to steady myself so constantly on a moving and unstable surface.

taylor swift workout routine
Ashok Kumar/TAS24 - Getty Images

4. Balance is a big part of Taylor's routine

Comparing Jasmine Tookes' speed at doing those double toe taps (which I imagine would feature in Taylor's routine, considering Meyers says 'balance' is a big component) with my gingerly executed reps really hammered home how wobbly I was and felt in comparison! I've also had one body-composition scan, which, among other things, tells you how much muscle mass you have and your body-fat percentage, and which highlighted the imbalance between my legs - my left leg is way weaker and it definitely showed in those bosu ball exercises.

5. Training like Taylor doesn't mean I'll look like her

OK, two weeks isn't really long enough to see results, but there are clear physical and genetic differences between me and Taylor and I'm not expecting my waist to shrink just because I've done some more core exercises, or for my glutes to get bigger just because I've been doing reverse lunges.

6. In terms of aesthetic results, I didn't really notice a difference

That might be different for you, though. One study from PLOS ONE showed that people who didn't respond to one type of training responded to another, so what works for person A might do nothing for person B.

For me, I've been an exerciser before trying Taylor's routine, which meant that any changes wouldn't have been as great as if I'd perhaps gone from not working out to working out.

taylor swift workout routine
Ashok Kumar/TAS24 - Getty Images

I've never experienced huge aesthetic changes from any type of fitness programme, especially short term - perhaps I haven't found the type of exercise that works for me - and I think it would take quite a big variation for my body to look drastically different. So no, I wasn't expecting to get massively shredded.

Bottom line: Unless you specifically go to Dogpound and actually do the sessions, I can't say you can get the full Taylor Swift workout experience, but the budget version I tried gave me a good taster of some of the things Taylor might have been doing and I can see how it would be a challenging and cathartic way of getting your fitness fix.

Will I continue with any of her routine in future? I might just start adding stability-ball hamstring curls and some of those plated core exercises - especially the side plank with single-leg plate extension - into my routine! I definitely think I'll need to start addressing balance issues by doing some unilateral left-leg stability work as well - guess I haven't seen the last of that bosu ball...

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