Sydney Sweeney, the 27-year-old actress known for her roles in "Euphoria" and "The White Lotus," has become a prominent figure in Hollywood, not only for her acting skills but also for her dedication to fitness and health. She openly shares her journey, inspiring many with her balanced approach to diet and exercise. This article explores Sydney Sweeney's diet and exercise routine, offering insight into how she maintains her enviable physique and overall well-being.
Sydney Sweeney's Response to Body Shaming
Sydney Sweeney has no time for body shaming. When paparazzi pictures of the "Anyone But You" star rocking a bikini recently elicited a series of negative comments about her physique, Sweeney didn't hesitate to respond. The actress has faced unwarranted scrutiny regarding her body, responding with poise and strength, turning the negativity into a message of self-acceptance and empowerment. The 27-year-old took to Instagram to share a video montage of some of the hurtful comments that described her body as "frumpy," "chunky," "tubby," "dumpy" and "average." At the end of the video, Sweeney shared footage of herself working up a sweat in the gym while training for a film where she plays boxer Christy Martin. The post resonated with many of the actor's followers, who referred to her haters as “insecure,” “bitter” and “miserable.” She emphasizes that everyone’s body is different, and just because something works for her doesn’t mean it will for everyone else. She’s all about reminding us that we shouldn’t feel pressured to look a certain way and that our bodies deserve love and respect for all they do, regardless of how they look. Sydney also acknowledges that, even though her body is in the public eye, it’s her body!
Training for the Role of Christy Martin
In October 2024, Sweeney shared a few behind the scenes photos of herself working on her new film and offered a glimpse of her fitness routine. "Over the past few months, i’ve been immersed in training to bring to life the story of an incredible woman-a true champion who fought battles both inside and outside the ring. her journey is a testament to resilience, strength, and hope, and I’m honored to step into her shoes to share her powerful story with you all," she captioned the post. Sweeney's commitment to portraying boxer Christy Martin authentically is evident in her rigorous training regimen. Inspired by her hardcore workout? We tapped a fitness pro to find out how you can replicate some of her moves.
Boxing Training 101
From the looks of her Instagram video, it looks like Sweeney is well on her way to mastering the art of boxing. Boxing isn't for the faint of heart and it can be a great form of cardio and strength training.
"Sydney is currently training for a role where she plays a boxer. The majority of her moves she is performing in that (Instagram) reel are upper body boxing moves which work the shoulders, biceps, back and core," Start TODAY trainer Stephanie Mansour says. "A few of the other exercises she is performing in her reel are meant to strengthen the back muscles. Back muscles should be trained two to three times a week."
Read also: The Hoxsey Diet
Sweeney's blink-and-you'll-miss-it workout montage features a plethora of move that are essential for boxers. Below, Mansour breaks down some of the best moves you can do at home.
Essential Boxing Moves
Bent Over Row: Stand with your feet shoulder-width apart, and hold the barbell with an overhand grip, hands just wider than shoulder-width. Slightly bend your knees and hinge at your hips, keeping your back straight and your chest up. Your torso should be almost parallel to the floor. Pull the barbell toward your stomach, squeezing your shoulder blades together at the top of the movement. Keep your elbows close to your body. Slowly lower the barbell back to the starting position with control. Repeat for 10 reps.
Chin Up: Grab the pull-up bar with your palms facing you (underhand grip) and your hands shoulder-width apart. Let your body hang with your arms fully extended. Engage your core and keep your legs straight or slightly bent. Pull your body up toward the bar by engaging your biceps and back muscles. Aim to get your chin above the bar. Slowly lower yourself back to the starting position with control, fully extending your arms. Do as many reps as you can while maintaining good form.
Straight Arm Pulldown: Stand in front of a cable machine with a straight bar attached at the top. Grab the bar with an overhand grip, hands shoulder-width apart. Stand with your feet shoulder-width apart, slightly bend your knees and hinge slightly at the hips. Keep your arms straight and your core engaged. Keeping your arms straight, pull the bar down toward your thighs or quads. Focus on using your lats (latissimus dorsi muscles) to initiate the movement. Slowly let the bar rise back to the starting position with control, keeping your arms straight throughout. Perform 10 reps.
Back Extension: Lie face down on a back extension bench and cross your arms over your chest or place your hands behind your head. Keep your neck in a neutral position. Engage your lower back muscles and lift your upper body up until your back is in line with your legs. Keep your movements smooth and controlled. Slowly lower your upper body back down to the starting position. Repeat for 10 reps.
Read also: Walnut Keto Guide
Sweeney's Broader Fitness Regimen
Before she started training for this boxing biopic about Christy Martin, Sweeney was already passionate about living an active lifestyle. Sydney’s training style is different from traditional celebrity routines. Sydney trains 5-6 days per week, with a mix of boxing, strength, and conditioning. Sydney loves switching up her routine with outdoor activity.
Martial Arts
In 2018, Sweeney told Marie Claire she started training in mixed martial arts (MMA) when she was 14 years old. Four years later, she took part in her first competition. "It was a grappling competition against all guys a weight category above me, and I got first place. Those guys were probably saying, ‘Oh, we didn’t want to hurt her,’ but they were definitely trying. Everyone broke a sweat!” she said. While appearing on "The Kelly Clarkson Show" in 2021, Sweeney said she once trained with professional wrestler Ronda Rousey's Senseis. Sweeney was first inspired to start practicing MMA when she moved to Los Angeles as a child, per Women's Health. Once she visited a local dojo with some friends, she knew she'd found her niche. “It’s a sisterhood and a brotherhood amongst the fighters and the trainers,” she said. “It’s such a beautiful community of people who have each other’s backs, and you learn discipline and you learn respect," she told the publication. She grappled and did kickboxing from 12-19 years old. She’s been itching to get back into the ring, train, and transform my body.
Slalom Waterskiing
When Sweeney was a child, her mother started training her in slalom waterskiing. “It’s a lot of upper body strength, it’s balance, it’s core, it’s legs-you get tired really fast,” she previously told Women’s Health. “I see such a change in my body after an entire summer of (skiing). My arms are stronger, more sculpted. My abs are rock solid. But I never look at it as a workout because it is so much fun.” “The moment I could walk, my mom put me on what’s called a U-board to learn how to ski,” Sweeney told Women’s Health. “I remember that whenever we would go by the docks of my grandma’s or my cousin’s house, I’d wave. I felt so cool because I could take off one hand. That’s my earliest memory of skiing, but I’ve been doing it as long as I can remember. She added, “It’s a lot of upper-body strength; it’s balance, it’s core, it’s legs-you get tired really fast. I see such a change in my body after an entire summer of [skiing]. My arms are stronger, more sculpted. My abs are rock-solid. Slalom waterskiing is a stellar total-body workout because it fires up your core, arms, and legs via coordination and balance.
Other Activities
She prefers morning workouts, particularly running and Solidcore. There's something oh so satisfying about checking your workout off your to-do list early on in the day. She walks, goes for runs, engages in martial arts, and even dabbles in yoga! Sydney goes for a lot of walks! On a good day, she walks for at least four miles, which is about 6.4 kilometers. She likes to split up her walks in half. In the morning, she goes for a two mile walk with her dog. In addition to going for walks, Sydney likes to go for runs when she has the time and energy. As you might know, I love walks and highly recommend them. Going on power walks is an excellent way to develop slim legs and to burn fat! I really like that Sydney has incoporated walking into her natural routine with her dog. Sydney does some occasional yoga, as well as different types of meditation. However, she struggles to do it too often. When Sydney has an extra hour to spare, she loves following along with a workout class or an online video. Sydney typically does her at-home workouts through Dogpound. These workouts are typically full-body workouts that put a lot of emphasis on the core. Sometimes, Sydney doesn’t have the equipment for the moves they do. Actress Sydney Sweeney's enviable physique has been a topic of conversation lately, with many wondering how she is able to maintain her shape amid her hectic work schedule. She reportedly has a demanding fitness routine that includes reformer pilates and water sports. It's a full-body high-intensity workout but on a reformer, and it's been killing my ass. I love it."
Sydney Sweeney's Diet
Sydney Sweeney has been everywhere lately-gracing big billboards and bigger movie screens, in commercials and smiling from magazine covers. And now, the actress is starring in the highly-anticipated new Marvel movie, Madame Web, which hits theaters on February 14. In the flick, Sydney plays a woman named Julia Carpenter, a.k.a. Spider-Woman, and her character definitely knows how to pack a punch. Of course, prior to this movie release, the 26-year-old was busy running around promoting her other movie, a popular rom-com called Anyone But You, so it's only natural to wonder how Syd stays fueled and ready for action at a moment's notice. Curious to know what propels this star throughout her day? Here’s everything Sydney has shared with Women's Health about her diet, from her favorite mealtime staples to her go-to snacks and desserts. On a day-to-day basis, Sydney’s diet is pretty laid back, just like she is.
Read also: Weight Loss with Low-FODMAP
Meal Preferences
For that first meal of the day, Syd keeps it straightforward, reaching for fruit and some simple carbs. “I love a good bowl of berries and some eggs and a bagel,” she tells Women's Health. Sydney really likes berries, and typically eats some most mornings. Beyond this, she likes to switch up. If she wants to grab fast food, Sydney loves a Chick-fil-a chicken sandwich. For lunch, she’ll usually tuck into a chicken Caesar salad or a cheeseburger-“something hearty,” she explains. Her third meal of the day “depends on where I am,” Sydney tells WH. “I love Italian… Italian's usually my go-to for dinner.” If she's visiting New York, you'll probably find Sydney at Bar Pitti, which is her fave restaurant for some Italian grub. However, if the actress is gearing up for a night in, you might find her chowing down on some Kraft mac n' cheese or a hot dog, Syd told People. When Sydney wants a snack in between meals, she likes to grab dried mangoes. If she’s feeling fancy, Sydney loves meals with truffles in them. One of her favorite restaurants is Oak Tuscan Truffle Lounge in New York City. There, she can eat truffle burgers, fries, and even dessert.
Hydration
Sydney makes sure to stay super hydrated. Water is pretty much always Sydney’s beverage of choice. “Ever since I was 12 years old, I was like, ‘I'm just going to drink water,’” she said. “And I love it. And I've been drinking Bai also, which is flavored water, and I really like it because you can kind of get bored with water every day, but that's my balance.” (Sydney has been a Bai partner since 2023). One of the most unique things about Sydney’s diet doesn’t even have to do with food! Instead, it’s about what she likes to drink. Sydney decided when she was 12 she would only drink water, and she’s stuck with it. Sweeney also shared that she has embraced hydration as a cornerstone of her lifestyle, with water being her beverage of choice, which she admits is now "her thing." She doesn’t really drink alcohol. Cocktails and wine don't really jive with the Madame Web star. "I don't drink," she says. "I just identify as just a water person… I never really think about alcohol, to be honest."She also noted that she’s not “strictly sober” but rather that alcohol just is not really "something that excites" her. Case in point: If Sydney feeling like mixing it up and needs a mid-day boost, she'll reach for a Pilavo Pineapple Mango Bai drink. And her fave Bai flavor is actually quite sentimental. The star explained that while filming her hit TV series, The White Lotus, she ate a ton if pineapple so now, "whenever I drink it, it makes me go back to how amazing of a time I had on White Lotus,”
Indulgences
She's got a major sweet tooth. "I love my sugar. I love my candy. I love my cookies and ice cream," she explains. But the No. 1 sweet treat on her list is a pizookie, which is basically a chocolate chip cookie with vanilla ice cream on top. "It's my thing," Syd says. BTW, you can find evidence of the actress' sweet tooth on her IG, too. While most people will pour themselves a steaming cup of coffee in the morning to provide a little extra energy jolt, you won’t see Sydney doing the same. “I have never even tried coffee,” she previously told Bustle. Instead, Sydney gets that little extra zip with the help of some sugar. “I eat sugar, so it balances out,” she said. “Instead of coffee, I'll have some Swedish Fish or anything gummy if I'm tired.” Since she doesn’t drink coffee, Sydney likes to indulge in pick-me-ups through the occasional sugar. Her favorites are Swedish fish and gummies. If she wants to celebrate, she’ll drink a Shirley Temple.
Balance and Moderation
Sydney loves snacking. Yep, she's a self-described "snacker" in-between meals. And it should come as no surprise that sweets are often her snack of choice. “I'll randomly find some Sour Patch kids or some peanut M&M's,” after lunch, she explains. She finds a good, healthy balance. Sydney admitted that she’s not the healthiest eater, but she aims to strike a good balance when it comes to her lifestyle choices. “I'll try and eat healthy,” she tells WH. “I love a good salad. I love chicken, but I cannot refuse a good dessert.” Of course, Sydney also stresses the importance of fueling up on meals that will keep her energized. “It's important to eat,” she says. “I mean, I definitely one day will probably start eating healthier, but I work out and I'm so active, so I'm able to balance that out. But I love food and it makes me happy.”
Self-Confidence and Body Image
In the past, she dealt with body dysmorphia, and she even was bullied for her body in middle school. Sydney is a very positive, relatable person, despite her amazing success as an actress. I so admire the way Sydney approaches the spotlight. She’s open about her body-image struggles, something that so many women can relate to! But she is also upfront about being thankful for her body and all the amazing things it can do. There’s no doubt Sydney has a busy schedule, landing role after role-including her latest as boxer Christy Martin. But she’s quick to emphasize that everyone’s body is different, and just because something works for her doesn’t mean it will for everyone else. She’s all about reminding us that we shouldn’t feel pressured to look a certain way and that our bodies deserve love and respect for all they do, regardless of how they look. Sydney also acknowledges that, even though her body is in the public eye, it’s her body! To Sydney, achieving self-confidence is part of a daily process. It includes a lot of self-care, which for her involves watching HGTV and spending time with her dog. As a child and teenager, Sydney was a picky eater. She never considered herself a foodie.
Breast Reduction Considerations
In an interview with Glamour UK, Sweeney opened up about the pressures and insecurities she faced during her teenage years, particularly regarding her bust size. The actress revealed that she considered breast reduction as a way to alleviate the discomfort she felt about her body when she clocked 18, but for her mom, who warned her against it. "When I was in high school, I used to feel uncomfortable about how big my boobs were, and I used to say that when I turned 18, I was going to get to make them smaller," Sweeney recounted. She continued, "And my mom told me, 'Don't do it. You'll regret it in college.' And I'm so glad I didn't. I like them.
Intense Schedule and Balance
To give you a glance at the actress’ intense schedule, Sweeney's days are currently starting with two hours of boxing, followed by another hour of weight training. When that’s done, she tries to fill up on protein throughout the day, and then it’s off to meetings, working on her character, hanging with her dog, Tank, and then back to the gym for another weight training session before bed. With such an intense schedule, balance is more important than ever to the White Lotus star. But staying hydrated doesn’t mean just drinking liquids. What makes you feel balanced while traveling? SS: “To stay balanced, I always make sure my skincare routine is in check, no matter where I’m going. It’s very important for me to keep up with my routine, especially when I'm on a plane or traveling. I want to make sure I'm washing my face and sleeping as much as possible. What does your travel skincare routine consist of? SS: “When I’m traveling I make sure to keep my skin plump and vibrant. I will go and wash my face in the plane sink with my Laneige Water Bank Cleansing Foam, creams, and face mask,” says Sweeney. What's your favorite wellness hack? SS: “I love to ice roll my face to wake myself up-all over the face, the neck, the chin, everything. If I don't have my ice roller handy, I'll put together a giant bowl of ice in water and just dunk my face in it. How do you relax after an intense workout? SS: “After a high-intensity workout, I like to relax in a steam shower before jumping into meetings. What is your go-to treat? SS: “I’m a firm believer in balance in every aspect of life. I’m currently prioritizing protein while training for my new role, but I will always make room for a little sweet treat.
Cultural Debate
Since coming into the spotlight, Sweeney has sparked a cultural debate as some conservatives now brand her physical attributes as a blow to woke culture. The actress made headlines in one of Canada's top newspapers, the National Post. "We aren't supposed to admire Sweeney's beauty, but we've done it anyway. The times, they are a-changing." Richard Hanania, an outspoken critic of woke culture, also shared a video of Sweeney's performance online, declaring, "Wokeness is dead." Amid the intense debate about her physical attributes, Sweeney has stated that she is unsure of how to approach the matter, as it has become politicized. In an interview with Variety, Sweeney said, "I see it, and I just can't allow myself to have a reaction. I don't know how to explain it-I'm still trying to figure it out myself." She added, "People feel connected and free to be able to speak about me in whatever way they want, because they believe that I've signed my life away. That I'm not on a human level anymore, because I'm an actor." During a chat with The Hollywood Reporter, the actress expressed the same sentiment: "People forget that I'm playing a character. They think: 'Oh, she gets naked on screen, she's a s-- symbol.' And I can't get past that."