Megan Thee Stallion’s Workout Routine in 2025

Mindfulness and Me-Time

Before she even starts thinking about exercise, Megan Thee Stallion focuses on her mental clarity. This quiet part of her morning sets the tone for her busy day. It helps her stay centered, balanced, and ready to give her best energy during workouts and performances.

• Stays off her phone: Megan avoids grabbing her phone right after waking up to prevent stress from social media or news. This helps her start the day on her terms instead of reacting to outside noise.
• Spends quiet time on the balcony: She uses this moment to breathe, pray, and mentally prepare for the day ahead. It’s her way of setting intentions and finding a calm headspace before things get busy.
• Writes in a journal: Journaling is a key part of her morning. It helps her sort through emotions and stay connected to how she’s feeling. If you’re looking to start journaling yourself, check out our journaling routine article to help you build the habit.
• Plays with her dogs: Quality time with her pets gives her a boost of happiness and comfort. These small moments add a sense of ease before she gets into the intensity of her workouts.
• Uses self-care tools: She may add in skincare steps like a face mask or take a quiet shower, both of which help her feel refreshed and clear-headed.
• Builds mental strength: This calm start isn’t just for relaxation. It’s how she stays grounded, making it easier to stay focused and consistent during the rest of her day.

These peaceful habits show that the Megan Thee Stallion workout routine isn’t just about lifting weights. It also includes protecting her peace so she can perform at her best.

Alone time is something I need… Let the start of the day be about me; then, I can give my energy to everybody else.

Pre-Workout Fuel

Starting the day strong takes more than just a good mindset, Megan also pays attention to how she fuels her body. Before hitting the gym, she chooses clean, energy-boosting foods and supplements that support her training and help her power through tough sessions.

• Smoothies with protein: One of her go-to options is a fruit smoothie made with ingredients like strawberries, banana, almond milk, and a scoop of protein powder. It gives her a balanced mix of carbs and protein to kick off the day.
• Green juice for nutrients: On some mornings, she prefers a green juice packed with spinach, kale, ginger, turmeric, apple, and collagen powder. This gives her body extra vitamins and supports muscle recovery.
• Avoids sugary breakfasts: Instead of pastries or sweetened coffee drinks, Megan keeps her breakfast simple and focused on whole foods that provide steady energy.
• Drinks plenty of water: Hydration is a big part of her routine. She aims to drink close to a gallon of water a day, helping her stay energized and focused before and during workouts.
• Uses a pre-workout supplement: To boost her energy on gym days, she sometimes takes a pre-workout supplement with common ingredients like caffeine and amino acids for better performance and endurance.

This routine shows how the Megan Thee Stallion workout plan starts well before the first rep. Proper fuel helps her get the most out of every training session and stay consistent throughout the week.

Morning Workout Session

Megan shows up for her workouts with energy, focus, and a strong mindset. She treats each session as a way to feel better, not just look better. Her training is structured but still leaves room for variety, which keeps her workouts fun and effective.

• Starts with cardio: Her sessions begin with a warm-up like light jogging, the elliptical, or stair work. These first 30 to 40 minutes help raise her heart rate and prepare her muscles for the rest of the session.
• Moves into strength training: After warming up, she transitions to weight training. This part of her session targets a specific area like legs, glutes, core, or upper body, depending on the day.
• Targets muscle groups: For leg-focused days, she does exercises like squats, hip thrusts, lunges, and other glute and thigh moves. Upper body workouts focus on arms, shoulders, and back with pressing and pulling exercises.
• Focuses on core work: She often includes circuits that hit her abs from all angles. This helps keep her midsection strong, especially during her ab workout days.
• Uses supersets and circuits: To keep the pace high, she mixes different exercises together. For example, she might pair squats with jumping drills or switch between core work and cardio without rest.
• Builds in full-body circuits: Some workouts include 10 or more movements done back-to-back, like sled pushes, ab rollouts, and box jumps. These sessions are intense and leave her sweating from head to toe.
• Focuses on mindset: Megan approaches every session with purpose. She sees her workout time as personal, helping her stay grounded and feel stronger inside and out.

The Megan Thee Stallion exercise routine isn’t just about sets and reps, it’s about showing up with confidence and using movement to reset mentally. Each gym session reflects her drive to stay strong, healthy, and in control.

Working on myself made me get into working out because I needed to focus my energy somewhere else.

Post-Workout and Recovery

After pushing her limits in the gym, Megan makes sure her body and mind both get the care they need. Recovery is not just a break, it’s a planned part of her routine that helps her stay consistent and feel her best the next day.

• Cool-down with stretching: Megan ends each training session with a stretching routine that helps her muscles relax and recover. This reduces tightness and supports flexibility so she can stay ready for her next session.
• Massage therapy sessions: On certain days, she schedules massage treatments to ease tension from lifting and cardio. These sessions help with blood flow and are part of how she avoids injury and long-term soreness.
• Epsom salt baths in the evening: To wind down physically and mentally, she often takes a bath with Epsom salts. It’s more than just muscle recovery, she sets the mood with candles and music, making it a full self-care ritual.
• Balanced post-workout meals: Megan fuels her recovery with meals that support muscle repair. A typical lunch includes protein like salmon, a mix of vegetables, and complex carbs such as sweet potatoes or brown rice to replenish energy.
• Hydration throughout the day: She stays consistent with her water intake well beyond her workouts. Drinking enough fluids helps flush out toxins, reduces muscle fatigue, and keeps her skin clear and glowing.
• Nighttime wind-down: When she’s not on stage or traveling, she keeps her nights quiet. By the end of the day, she knows she’s already taken care of her health, which helps her unwind without stress or guilt.
• Routine consistency: Megan sticks to her post-workout habits almost daily. This steady rhythm keeps her grounded and allows her to build strength while managing a demanding schedule.

Recovery isn’t an afterthought in her workout plan, it’s a priority. These small daily habits add up, helping her stay energized, reduce burnout, and keep making steady progress.

Cardio & HIIT

Endurance is essential to Megan’s fitness goals, and her cardio sessions are a big reason she’s able to keep up with her demanding schedule. From machines to dance rehearsals, she keeps her training diverse and effective.

• Starts with steady-state cardio: She often begins her workouts with around 40 minutes on machines like the StairMaster or elliptical. This gets her body moving and heart rate up before strength training.
• Outdoor incline work: When outside, she’ll run uphill or sprint through sand, using natural surfaces to challenge her legs and build stamina.
• High-intensity intervals: HIIT-style circuits are another tool in her routine. She alternates short bursts of cardio with brief recovery periods for a quicker, more intense burn.
• Dance rehearsals as cardio: Megan uses her rehearsal time as part of her fitness. These sessions combine movement, coordination, and energy, offering a full-body cardio workout.
• Extended sessions while touring: To stay prepared for long performances, she increases her cardio sessions to about 90 minutes a day, especially when on tour.

Cardio plays a major role in the Megan Thee Stallion gym workout. It builds her endurance, supports her performance schedule, and keeps her in peak condition for everything she does on and off stage.

Lower-Body Strength Training

Strong legs and glutes aren’t just a look for Megan, they’re a foundation for her workouts, stage performances, and confidence. She puts serious time into training her lower body, mixing heavy lifting with focused movements to build power and shape.

• Heavy compound lifts: Megan includes movements like hip thrusts and weighted bridges to target her glutes. These exercises help her build strength while shaping her lower body.
• Squat variations: She cycles through different squat types such as goblet squats, sumo squats, and bodyweight versions. These moves activate her thighs and glutes from multiple angles.
• Lunges with resistance: Some days involve added challenges like pulling sleds or doing walking lunges with extra weight. These help with leg strength and balance.
• Leg extensions and machine work: To isolate her quads, Megan uses leg extension machines and keeps her reps high to increase the burn and muscle engagement.
• Stallion kicks: A favorite glute move she’s known for is the donkey kick, which she calls “stallion kicks.” She uses them during floor work or with resistance bands to target the glutes directly.
• Booty-focused circuits: Her lower-body days often feature back-to-back glute exercises like cable kickbacks, banded squats, and step-ups. These combinations help define and lift.
• Romanian deadlifts: Megan adds in RDLs with challenging weights to strengthen her hamstrings and backside, aiming for 10 to 15 reps across multiple sets.
• Training frequency: She hits her lower body several times a week to build what she calls a “volleyball player’s body” with legs that are strong, athletic, and powerful.

Her glute workout is a blend of consistency, heavy lifting, and focused movements. It’s one of the strongest parts of her entire routine, helping her stay fit and stage-ready.

Core & Ab Workout

Megan’s core training isn’t just for appearance, it helps her perform better, maintain posture, and power through her toughest workouts. Her approach goes far beyond basic crunches, combining strength, balance, and control.

• Weighted sit-ups and crunches: She uses added resistance during core work to challenge her muscles and build strength through controlled reps.
• Russian twists with equipment: Megan adds medicine balls or similar weights during twists to target her obliques and increase the intensity of rotational movement.
• Planks and variations: Standard planks are part of her routine, but she often makes them harder by lifting opposite arms and legs or holding the position on unstable surfaces.
• Advanced core holds: In some sessions, she holds planks on vibration platforms or adds mini weights to increase tension in her midsection.
• Leg raises and suspended movements: Hanging leg raises and core work using straps help her activate the lower abs while also improving control and coordination.
• Combination core circuits: Megan mixes static holds with movement-based exercises like twists and lifts. These circuits train both upper and lower abs for a more complete effect.
• Functional core work: Her trainer also includes compound lifts and standing movements that force her to brace through the core, helping her stay strong in all types of workouts.

Her abs workout is tough, focused, and functional. It’s designed to build a solid midsection that supports her strength training, stage presence, and overall confidence.

Upper-Body & Back Exercises

While Megan’s lower-body training gets most of the attention, she doesn’t skip her upper-body workouts. Her sessions include a mix of strength-building and conditioning moves that keep her shoulders, back, and arms just as strong as her legs.

• Lat pulldowns and flyes: These exercises help strengthen her upper back and support better posture, especially important for long performances and overall muscle balance.
• Renegade rows for back and core: Megan uses plank row movements that target both the lats and the core, adding intensity and stability to her training.
• Biceps curls and triceps work: She includes both wide-grip and standard curls, along with tricep kickbacks and presses to tone and build definition in her arms.
• Overhead shoulder presses: These are part of her shoulder routine, sometimes performed kneeling to challenge core stability during the lift.
• Lateral raises and pull-ups: She isolates her shoulders with lateral raises and also tackles pull-ups with support from her trainer, working through reps to build pulling strength.
• Battle rope drills: Megan includes high-intensity intervals using battle ropes to work her arms, shoulders, and core while getting in some cardio at the same time.
• Boxing-inspired conditioning: Her routine occasionally includes shadowboxing and upper-body punching combinations to build endurance and upper-body power.

Her gym workout isn’t just about glutes and legs. Her upper-body sessions help her stay strong from head to toe, balancing out her routine with movements that support performance, posture, and power.

Full-Body Compound Moves

Megan doesn’t just train one area at a time. Her workouts are built to challenge her entire body using powerful compound movements that demand energy, coordination, and strength across multiple muscle groups.

• Sled pushes and pulls: These exercises fire up her legs, core, and upper body while boosting her heart rate with every push across the floor.
• Hex bar deadlifts and squats: Using a trap bar, Megan targets her glutes and hamstrings while also engaging her core and upper body for added control.
• Split squats with overhead press: A single-arm press combined with a split squat builds balance, stability, and full-body strength at once.
• High-rep compound circuits: Megan switches between lifts, holds, and movement-based combos that challenge almost every major muscle group in a short amount of time.
• Alternating movement patterns: She adds different lifts together, like lunges with shoulder work or rows paired with squats, keeping her body in motion and preventing plateaus.

Her full body workout is packed with moves that demand strength and effort from head to toe. Her routines aren’t just effective, they’re intense and constantly changing to keep her muscles working harder.

Pilates and Flexibility

Heavy strength training isn’t the only focus in Megan Thee Stallion’s routine. She also prioritizes recovery, stability, and movement through lighter, lower-impact sessions that balance out her more intense gym workouts.

• Core-focused training: Pilates helps her work deeper abdominal muscles that don’t always get attention during standard lifting sessions.
• Improved balance and posture: These sessions challenge her body to stabilize during slow, controlled movements that strengthen without heavy resistance.
• Low-impact sessions: When Megan wants to stay active without putting pressure on her joints, Pilates gives her an option that’s still effective.
• Weekly consistency: Attending classes one to two times a week helps her stay flexible while still pushing hard in the gym.
• Recovery and body awareness: These workouts allow her to slow down, breathe, and listen to how her body feels after heavier sessions.

Pilates plays an important role in her workout plan, helping her stay flexible and balanced while supporting her strength-building goals. It shows how her routine includes more than just high-energy sessions.

Weekly Workout Plan

Sticking to a strong routine helps Megan Thee Stallion stay in shape no matter where she is. She keeps her workouts consistent, balancing gym sessions with movement-based recovery to avoid burning out. Her fitness schedule is focused and efficient, with specific attention to shaping her lower body and building full-body strength.

• Morning training commitment: Megan typically trains in the morning, choosing this time to get her workout done before the rest of her day takes over. She sticks to a 4 to 5 day schedule, whether she’s on the road or at home, often switching between the gym, outdoor beach sessions, or at-home workouts with her trainers.
• Daily cardio focus: Cardio is a non-negotiable part of her routine, helping her stay energized and improve stamina. She aims for about 90 minutes of daily movement, often combining cardio with other forms of training to keep her workouts engaging and effective.
• Lower-body strength sessions: Glutes and legs are a major focus in her plan. Megan sets aside multiple days during the week just for these muscle groups, using a mix of weight training and resistance movements to build strength and shape.
• Core and abs work: Her weekly split always includes time for ab training, using focused core routines to strengthen and define her midsection. These sessions are short but intense, often stacked with other training blocks.
• Upper-body and full-body training: Megan balances her schedule with workouts that target arms, shoulders, and back, making sure her full body stays strong. Full-body sessions also give her a chance to work on coordination and total-body endurance.
• Active rest and movement days: Instead of complete rest, she stays lightly active through activities like dance rehearsals or casual cardio, which help her recover without losing momentum. This approach keeps her metabolism up and reduces muscle soreness.
• Weekly training total: Outside of her high-energy performances, Megan trains for about five hours each week. These workouts are focused, efficient, and designed to keep her progressing without overtraining.
• Importance of rest: Her routine builds in recovery days to support muscle growth and avoid fatigue. Megan understands that consistent progress comes from listening to her body and giving it time to reset.

This steady mix of cardio, strength, and recovery forms the base of her workout routine. It’s a well-rounded plan that helps her stay in shape year-round while managing a demanding schedule.

If I want to be a stallion and not a pony, I got to get up and put in the work.