Tate McRae has solidified her place as a prominent pop star, captivating audiences with hit singles such as “You Broke Me First,” “She’s All I Wanna Be,” “Greedy,” and “It’s ok I’m ok.” Her recent album, So Close To What, debuted at number 1 on the Billboard Hot 200, featuring popular tracks like “Sports Car” and “Revolving Door.” Known for her dynamic live performances and impressive dance moves, McRae's fitness routine has garnered significant attention, particularly after her performance at the 2025 MTV Video Music Awards. This article delves into the various facets of Tate McRae's fitness and wellness regimen, emphasizing the importance of strength, stamina, and overall well-being.
The Foundations of Fitness: Dance and Early Training
Tate McRae's journey into the world of fitness began at a young age. She trained as a ballerina at the School of Alberta Ballet and secured third place during season 13 of So You Think You Can Dance. McRae studied competitive dance at her mother's studio, YYC Dance Project, according to the LA Times. Dance remains an integral part of her fitness routine, evident in her high-energy performances and intricate choreography.
Even now, the choreography for her shows is still a big part of her fitness routine, which is evident in her high-energy performances. You can still get a McRae-approved workout in with a heels class, Zumba session, or a ballet-inspired barre workout.
Building Stamina and Strength
McRae's workout routine is designed to build both strength and stamina. This involves a combination of gym workouts, dance rehearsals, and other fitness activities. "I’m so excited to be performing all the songs on my newest album, Think Later,” Tate told WH while chatting about her partnership with Essentia Water. “I love being part of the creative process as much as possible-creating the show and what it looks and feels like.” Since the tour kicks off soon, her workout routine is in full swing. “[I’m] getting my body healthy, hydrated, and ready to be traveling for the next year,” she says.
Gym Workouts
McRae makes sure to hit the gym on a regular basis. “I go to the gym and do weights and cardio whenever I’m back in Los Angeles,” McRae said. She emphasizes the importance of weights and cardio in maintaining her physical fitness. When she's not on stage, Tate tells WH that she likes to alternate her gym workouts to boost resilience and stay physically and mentally strong for her performances. "I like to switch up my workout routine at the gym each day," she says. "Some days I’m focused on weight training with my trainer, and other times I am working on my cardio on the treadmill at home! It’s a careful balance as I try to build my stamina for tour."
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Dance Rehearsals
As a dancer, Tate spends most days rehearsing choreography in the studio and hitting the gym when she can. “I like to do weights and cardio with my trainer,” she says. And since singing and dancing on stage can be exhausting, workouts play a key role in maintaining her stamina. “You have to make sure that you're learning how to breathe from your diaphragm and [keeping] your cardio up, which is sometimes difficult on tour.”
Varied Workout Styles
McRae incorporates a variety of workout styles to boost resilience and prevent boredom. “I like to switch up my workout routine at the gym each day,” she says. While it's great to find a form of movement you love doing every day, experts have told PS that alternating workouts (like McRae) can help with recovery, offer better protection against injuries, and prevent potential boredom.
Specific Workout Elements
McRae's fitness routine includes several specific elements that contribute to her overall fitness and well-being.
High-Intensity Interval Training (HIIT)
Beyond dancing and gym time with friends, McRae also likes workout classes - especially when she's on tour. For the unfamiliar, Barry's Boot Camp is known for its high intensity interval training (HIIT) workouts. A typical Barry's class combines cardio with strength training (think 25 minutes on the treadmill and 25 minutes of weightlifting), designed to kick your ass in a good way - but if you're looking for a challenge, it just might be worth it.
Stamina Training
At the end of the day, McRae's fitness routine is all about building stamina, she told Women's Health. And as a dancer, her performances take a lot of careful preparation. "You have to make sure that you're learning how to breathe from your diaphragm and [keeping] your cardio up, which is sometimes difficult on tour," she said. That's not to mention all the impressive choreography she has to quickly pick up (as shown here).
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Morning Workouts
McRae's fitness regimen starts early in the morning, followed by some time for self care. Both saunas and cold plunging come with various health benefits. Experts previously told PS that a short ice bath can help reduce muscle soreness, inflammation, improve blood flow, and increase alertness. On the other hand, jumping in the sauna post-workout can also relieve joint pain, muscle soreness, and relax your mind and body, setting you up for success.
The Role of Gym Buddies
"We work out all the time," McRae said on a January 2024 episode of Jake Shane's "Therapuss" podcast. "It's also, like, the source of our happiness," she added, saying the two of them often see some of the "craziest" celebrities at the famed Alo Gym (Glen Powell being one, as McRae revealed on "The Tonight Show Starring Jimmy Fallon"). It's clear that, for her, the gym doubles as time to socialize and hang out with friends. For context, Alo is an invite-only workout space located in Beverly Hills, frequented by the likes of Hailey Bieber and Kylie Jenner. The space is equipped with everything from boxing and Pilates classes to cryotherapy chambers (not to mention the complimentary valet). It's run by the same company that sells Alo activewear, so while it's not as easy to book a workout at the fitness center, you can still wear the brand's clothes at your gym of choice. Alo also offers virtual classes through its at-home studio "Alo Wellness Club Wellness Club." If you want to work out like McRae without the Alo membership though, science supports the power of a good gym buddy.
Nutrition and Hydration
In addition to working out, “eating clean” helps her stay healthy and energized, she tells WH. She stays super hydrated.Singing and dancing 24/7 requires a lot of energy, but staying hydrated helps, Tate says. “When you're in rehearsal for seven, eight hours a day, you can forget that your body needs water and is dehydrated,” she tells WH. “I also feel like I get so dehydrated when I'm traveling, and it's the worst place to be in as a singer when your throat gets dry!” Her preference? Essentia Hydroboost, the brand's first flavored water containing B-complex vitamins and 400 mg of electrolytes. Drinking water with electrolytes also helps prevent brain fog so she can stay creative, Tate says.
McRae opened up about her diet in an interview with EatingWell. “I am a big fan of eggs,” she said. “I eat a lot, probably way too many hard-boiled eggs. I’m 20, I’m not a perfect eater whatsoever and I think traveling makes that 10 times harder. The singer also noted, “I think different foods work well for different bodies, so I think it’s trusting your body on what it wants and not restricting yourself. I feel like the more consistent I am with just listening to what I want and what makes me feel good has always resulted in me loving the way that my body feels.
Meditation and Mental Well-being
Tate McRae emphasizes the importance of mental health and self-care. After going viral on YouTube at a young age, signing with RCA Records, and becoming a social media sensation in a short period of time, Tate has learned that mental health, and self-care are integral to her success.
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Meditation and Grounding
For Tate, meditation is a way of staying present amidst a chaotic rehearsal schedule. “I try to do grounding meditations-just centering my body and making sure it feels like I’m connected to a higher power,” she says.
Positive Self-Talk and Manifestation
She also believes “positive self-talk is really important” and that manifestation helps her prepare for the future. “I'm a big manifester," she says. "I believe energy is everything-what you put out is exactly what reflects onto you.”
Social Circle and Support Systems
Being in the public eye can come with its fair share of challenges, Tate tells WH-but having a supportive community is a crucial part of maintaining her well-being. “What I do can be a pretty mentally draining thing,” she says. “Sometimes, it is really tough to see yourself on the internet so much.” But by staying healthy and “keeping good people around," the social media noise isn’t as loud, Tate says.
Self-Care
Taking care of yourself can feel unnatural at times, but it’s worth it, Tate tells WH. “Whenever I finish tours or feel sh*tty about myself, the last thing I want to do is sit down and do nothing or relax…[but] self-care is always worth your time. It makes the way you perform, how you interact with people, and the way you approach the day completely different. It’s the one thing that keeps me sane and confident.”
Confidence and Personal Satisfaction
If you were to see Tate McRae in her tiny tops with her long honey-highlighted hair flowing while she sings to a packed crowd, you’d feel inspired by her unique brand of cool girl confidence. But like most 21-year-olds, McRae has her own moments of self-doubt.
Confidence Through Passion
“I usually feel the most confident when I’m doing something that I’m passionate about. I think that kind of distracts away from me judging myself in any sense. It kind of takes down the wall of insecurity because I’m just genuinely happy and grateful to do what I love, so I think that’s when I feel the most confident.
Self-Acceptance
I think when I feel really satisfied with myself as a person too, when I’m not tearing myself down and picking myself apart and I just feel happy about the people I’m around and what I’m doing and what I’m putting my time into, then I feel like that [confidence] comes out on the outside and I feel prettier and more confident.”
Addressing Insecurities
“I used to be so insecure about my teeth. They were my least favorite part about myself, and Invisalign basically saved my ass and has helped everything. I feel way more confident about my smile. I did it in high school and it changed my whole face and my whole smile. It’s been a game-changer. Invisalign aligners have really helped me with my smile and my confidence on tour. It’s been really exciting to work with them because I do believe that it has fully changed my look and my smile, and I feel like I’m in a much better place mentally because I feel way more confident.”
Beauty Trends and Self-Care Practices
Are there any beauty trends you’re drawn to right now? “I like just the summery glow, when there’s blush and a little bit of bronzer, that’s my go-to always. It takes two minutes. I do it really quick. That’s my favorite beauty trend, really anything that doesn’t require a full beat-I feel like I’m so bad at that.”
Skincare and Hydration
What do you use to get that summery glow? “I use a lot of extra extra hydrating moisturizers. I just make sure that my skin feels as moisturized as possible before I put any concealer or anything on. I use a lot of the Charlotte Tilbury bronzers and blushes to give me that glow.”