Okay, so.
I’ve been obsessed with finding out what Victoria’s Secret models actually do to stay in shape—not the Instagram version, the real one.
And honestly? It’s way less dramatic than you’d think.
I expected 3-hour workouts, insane weights, and a tear-inducing meal plan. But after reading interviews and talking to trainers, here’s the truth: they’re not doing anything insane.
Most VS models focus on a mix of strength training, boxing, and Pilates. That’s it. No magic formula—just consistency and knowing their bodies.
The Training Split Most Models Follow
Surprisingly, most VS models don’t work out for hours every day. Their schedule usually focuses on different muscle groups with balance and recovery in mind.
Typical week:
- 2 days strength training (full body or split)
- 1–2 days boxing or kickboxing
- 1–2 days Pilates or yoga
- Active recovery or rest days
Sessions usually last about an hour each, 4–5 times a week. This balance allows them to train without burnout while traveling or preparing for shows.
Why Boxing Is Their Secret Weapon
Boxing is a favorite among models like Gigi Hadid, Adriana Lima, and Jasmine Tookes.
- Cardio without the treadmill
- Full-body workout: arms, core, legs
- Therapeutic punching
- 30–45 minutes per session
- Accessible via classes or online tutorials
It’s more about strength, endurance, and mental focus than fighting professionally.
The Pilates Obsession
Pilates isn’t just stretching—it builds long, lean muscles without bulk.
- Focus on controlled movements and core strength
- Reformer or mat Pilates works
- Can be done at home with bodyweight or resistance bands
- Goal: strength and flexibility, not shrinking
Strength Training Without Fear of Bulking
Yes, models lift weights. Real ones.
- Focus on compound movements: squats, deadlifts, lunges
- Moderate weight, higher reps: 12–15 reps, 3–4 sets
- Form prioritized over max weight
- Builds strength and definition without powerlifting intensity
The Cardio Situation
Cardio isn’t extreme.
- Boxing or fast-paced Pilates counts
- Walking is a major component (Bella Hadid swears by NYC walks)
- Cardio integrated into daily movement
- Feels like living, not punishment
What They Actually Eat
- Balanced, whole foods: protein, healthy fats, carbs
- Mindful portions and timing
- Work with nutritionists to meet protein goals
- Cheat meals are allowed—pizza, wine, the works
- 80–90% whole foods, 10–20% flexible
It’s about consistency over perfection.
The Recovery Game
Models prioritize recovery like training:
- Sleep: 8–9 hours
- Foam rolling and stretching daily
- Massage, ice baths, contrast showers
- Active recovery days with walking or gentle yoga
Rest isn’t lazy—it’s part of the program.
The Mental Side
- Industry pressure is intense
- Models manage stress with therapy and breathing techniques
- They have bad body-image days like everyone else
- Fitness routines are reasonable, but mental health is crucial
What We Can Learn
VS model workouts are attainable principles, not secrets:
- Consistent strength training
- Enjoyable cardio
- Flexibility work
- Recovery and sleep
- Balanced nutrition
The real secret? Consistency and self-care. Not trying to look exactly like a model.
A Realistic Version for Normal People
- 3–4 days mixed training: 2 strength, 1 boxing/kickboxing, 1 Pilates/yoga
- Walk on off days
- Eat enough protein and whole foods
- Prioritize sleep
- Focus on feeling strong, not small
Give yourself grace—you’re building strength and feeling good in your body. That’s enough.