How Taylor Swift trains to sing 44 songs in three hours

To sing dozens of songs for three hours straight, singer Taylor Swift often does high-intensity exercises, jogs and maintains a simple, balanced diet.

During her latest tour, The Eras, which included 52 shows around the world , Taylor Swift impressed audiences by performing for three hours straight on stage. 44 hits from 10 albums were vividly recreated, causing fans to question the singer's health care, eating, and exercise habits.

Practice high intensity exercises on and off stage

According to Marie Claire , dance training is Taylor Swift's secret weapon for maintaining the stamina to perform for hours on her Era Tour. Her dance classes often combine dance, Pilates, and functional strength training (cardio, HIIT, and lots of high-intensity interval training).

The singer also set up a 20-minute full-body workout, which included moves like push-ups, sit-ups, planks, jumping jacks, and jumping lunges.

Sharing with health magazine WebMD, the singer said she also enjoys jogging. "This habit is very good, I can consider anywhere as a gym. I like to explore running routes in the places I tour," she said.

According to Taylor's personal trainer, Jill Charton, incorporating cardio into her routine helps the singer improve her breathing and stamina. This also increases vocal control and reduces stress.

Taylor Swift on her Eras Tour in Las Vegas. Photo: Ethan Miller

Trainer Charton suggests people walk uphill, do yoga or Pilates while maintaining their breathing. A simple way for beginners is to inhale through the nose for 4 counts, hold the breath for a moment, then exhale through the mouth for 4 counts, then repeat this movement several times, gradually working up to 7 counts.

According to certified personal trainer Stephanie Thomas, Taylor is following exactly what her doctor or fitness professional ordered with dance cardio and running.

“Cardiovascular endurance is key to a high-quality, sustained performance, so combining high-intensity interval training (HIIT) with steady-state cardio like running, cycling or swimming can improve endurance,” explains Thomas.

Simple eating habits, no extremes

Hollywood is full of stars promoting extreme, fast-paced, crash diets. Taylor Swift, however, is not one of them. The Blank Space hitmaker sticks to a balanced, healthy diet during the week, with cheat days on the weekends.

"I try to keep my diet light and simple, but not too fancy or extreme. I don't like to create too many unnecessary rules. I know what's good for me," Taylor says.

The singer limits sugary drinks and eats a lot of salad and yogurt from Monday to Friday, but enjoys burgers, fries, ice cream or cookies on weekends.

People should prioritize balanced meals that provide adequate protein, carbohydrates, fat and calories, says registered dietitian Dr. Erica Baty.

Because she performs at night, Taylor has a habit of eating a meal a few hours before going on stage. Then, to maintain her energy, the singer eats a quick, easy-to-digest snack backstage.

Like athletes before a game, Taylor often eats a large dinner, with more healthy fats than carbohydrates. After a show, the singer may need higher-calorie foods to recover.

"Carbohydrates are essential, they provide energy for the body. Taylor also needs complex carbs like whole grains, fruits and vegetables because she dances and moves a lot on stage," says Dr. Baty.

Protein sources such as lean meat, fish, poultry, eggs and beans are also important, helping to repair muscles and prevent muscle loss. Taylor needs to supplement with healthy fats, found in nuts and avocados, to maintain energy, support hormone production and nutrient absorption.

Always carry a bottle of water with you

In a 2012 interview with Bon Appétit , Taylor revealed that she keeps plenty of water in her dressing room and typically drinks about 10 bottles a day.

"I drink so much water that my friends call me an alien," she said.

The singer never leaves home without a bottle of water and keeps a few in her car. According to experts, each person should drink about 2.7 liters of fluid per day. When the body is sufficiently hydrated, the cardiovascular, digestive and immune systems function more effectively.

To meet the physical demands of a tour, Taylor drinks at least 1.7 liters of water a day, says clinical dietitian Dr. Juliana Tamayo. After shows, she also replenishes lost fluids with electrolyte-rich drinks.

Taylor Swift at an opening performance of "The Eras Tour" on March 17. Photo: AFP

Taylor Swift was born in 1989 and started singing professionally at the age of 15. She is considered one of the most successful artists of the past decade, selling 50 million albums and 150 million singles worldwide. During her career, Taylor won 10 Grammy Awards and 29 AMA Awards (breaking Michael Jackson's record). In 2019, the AMA organizers honored her as Artist of the 2010s. The singer was awarded the Global Icon award at the 2021 Brit Awards.

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