How does Taylor Swift train to sing 44 songs in three hours?

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

During her latest tour, The Eras, with 52 shows around the world , Taylor Swift impressed audiences by performing continuously for three hours on stage. 44 hit songs from 10 albums were vividly recreated, leading fans to question the singer's health, diet, and exercise habits.

Practice high-intensity exercises both on and off stage.

According to Marie Claire , practicing dance routines is Taylor Swift's secret weapon for maintaining the stamina to perform for hours during the Era Tour. Her dance classes often combine ballroom dancing, Pilates, and functional strength training (cardio, HIIT, and various high-intensity exercises).

The singer also established a 20-minute full-body workout routine, including exercises such as push-ups, crunches, planks, frog jumps, and jumping lunges.

Speaking to the health magazine WebMD, the singer revealed that she also enjoys running. "It's a great habit; I can consider anywhere a gym. I love exploring the running routes in the places I tour," she said.

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

Taylor Swift during the Eras Tour in Las Vegas. Photo: Ethan Miller

Coach Charton suggests people walk uphill, do yoga, or pilates while maintaining their breathing rhythm. A simple method for beginners is to inhale through the nose for 4 counts, hold your breath for a moment, then exhale through the mouth for 4 counts, and then repeat these movements several times, gradually increasing to 7 counts.

According to Stephanie Thomas, a certified personal trainer, Taylor is following exactly what her doctor or fitness expert recommends with her dance cardio and running exercises.

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

Simple, non-extreme eating habits.

Hollywood is full of stars promoting quick, extreme, and fast-track diets. However, Taylor Swift is not one of them. The owner of the hit song "Blank Space" adheres to a balanced diet, a healthy menu during the week, and has cheat days on weekends.

"I try to keep my diet light and simple, but not overly extravagant or extreme. I don't like creating unnecessary rules. I know what's good for me," Taylor said.

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

Dr. Erica Baty, a registered dietitian, says people should prioritize balanced meals that provide adequate protein, carbohydrates, fats, and calories.

Because she performs in the evening, Taylor has a habit of eating a meal a few hours before going on stage. Afterwards, to maintain her energy, the singer has a light, quick snack of easily digestible foods backstage.

Similar to athletes before a competition, Taylor often eats a hearty dinner, with more healthy fats than carbohydrates. After a performance, the singer may need higher-calorie meals to recover.

"Carbohydrates are essential; they provide energy for the body. Taylor also needs complex carbs like whole grains, fruits, and vegetables because she has to dance and move around a lot on stage," Dr. Baty said.

Protein sources such as lean meat, fish, poultry, eggs, and beans are also important, aiding muscle recovery and preventing muscle wasting. Taylor needed to supplement with healthy fats, found in nuts and avocados, to maintain energy levels, support hormone production, and aid nutrient absorption.

Always carry a bottle of water with you.

In an interview with Bon Appétit in 2012, Taylor revealed that she kept a lot of water in her dressing room and usually drank 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 several bottles in her car. According to experts, everyone should drink about 2.7 liters of fluid per day. When the body is adequately hydrated, the cardiovascular, digestive, and immune systems function more efficiently.

According to Dr. Juliana Tamayo, a clinical nutritionist, to meet the physical demands of a tour, Taylor must drink at least 1.7 liters of water per day. After performances, electrolyte-rich drinks also help the singer replenish lost fluids.

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

Taylor Swift, born in 1989, began her professional singing career 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. Throughout her career, Taylor has won 10 Grammy Awards and 29 AMA Awards (breaking Michael Jackson's record). In 2019, the AMA organizers honored her as Artist of the Decade 2010. The singer was awarded the Global Icon award at the Brit Awards 2021.

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