Gwyneth Paltrow’s Workout Routine & Diet Plan

Gwyneth Paltrow’s Workout Routine & Diet Plan

Grab all the details of the American actress, author, businesswoman, model, and singer Gwyneth Paltrow’s workout routine and diet plan, and also find out how she maintains her physique lean and toned at the age of 50.

Her full name is Gwyneth Kate Paltrow she was born on September 27, 1972, in Los Angeles. She is a well-known actress who has appeared in many different notable films like Sliding Doors, A Perfect Murder,  Shakespeare in Love, etc.

Besides her stunning acting career, Gwyneth’s lean and toned physique also inspires and is admired by a lot of her fans, and most of them wonder how she maintains such a physique in her 50s.

Well, the secret behind Gwyneth’s beautiful body lies behind her well-structured workout and nutrition plan that she follows from time to time.

So within this article, we will be throwing light on everything about Gwyneth Paltrow’s workout routine and diet plan that enables her to maintain her body in great shape throughout the year. Just keep reading.

Gwyneth Paltrow’s Stats    

Height: 175 cm – 5’9”

Weight: 60 kg – 132 pounds

Age: 50 years old

Birthday: 27th of September, 1972

Accolades: Bambi Awards, Winner, 2011 

Gwyneth Paltrow’s Workout Routine

Gwyneth Paltrow’s Workout Routine

Image source @gwynethpaltrow Instagram

Gwyneth Paltrow follows Tracy Anderson’s 30 Day method when it comes to her workout program.

Her workout program consists of high-intensity weight training and cardio. Gwyneth also performs bodyweight training during her workout routine to give her body a toned look. This also enables her not to skip her workouts in case there is no gym.

Gwyneth has always been serious about keeping herself fit and active. And to achieve that goal she depends on a well-structured workout routine.

Gwyneth trains at least 5 days a week, and she ensures to go through a cardio routine and a yoga-inspired strength training routine in each of her training sessions.


When performing cardio Gwyneth follows The Tracy Anderson Method. This workout approach involves mixing up a cardio dance routine with small and controlled movements.

The workout routine begins with dance as a warm-up then followed by floor work. The floor work involves performing different leg movements. Lastly, it finishes with stretching exercises that help to relax the muscles.

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Strength training

When it comes to her strength training sessions, Gwyneth Paltrows also follows The Tracy Anderson Method. And this includes 3 phases of ten days each.

In each phase, you’re supposed to perform 20 reps on every exercise. So let’s have a look at Gwyneth Paltrow’s strength training routine in detail; 

Phase 1- Days 1-10

  • Bend & Kickback
  • Hip Straight Leg Lift
  • Frog Cross Leg Lift
  • Knee Touch Extension
  • Three Beats Lift
  • Attitude Butt Lift
  • Straight Leg Crunches
  • Crunch With Attitude Lift
  • Cross Leg Crunches
  • Arm Reaches
  • Alternate Arm Hit
  • Palm Rotations
  • Low W/High V

Phase 2- Days 11-20

  • Straight Leg Knee Pull
  • Straight Leg Side Pulse
  • Leg Lift & Straighten
  • Step Up Attitude Lift
  • Diagonal Knee Touch
  • Diagonal Tuck & Sweep
  • Side run Scissor Split
  • Straight Leg Crunches
  • Tuck Crunch Extensions
  • Leg Diagonal Reach
  • Push-Up With Leg Lift
  • HH Double Hit
  • Thumbs Up-Down Lift
  • Arms Back With Hits
  • W-Arm Pull-Down Press

Phase 3- Days 21-30

  • Foot Front Leg Sweep
  • Pulse Climbing Kick
  • Push-Up With Leg Tuck
  • Inner Thigh Pull
  • Down Dog
  • Diagonal Lift & Back
  • Hand-Chair Back Kick
  • Knee To Back Kick Swivel
  • Bent Tuck Lift & Sweep
  • Double Side Crunch
  • Double Crunch Arm Reach
  • Cross R-L-R-Center Frog
  • Forward Reach & Switch
  • Forward Press & Push
  • Wide Reach Up Back Forward
  • Arms Sweep Back

Legs and butt workout

To keep her legs and butt well-toned, Gwyneth trains them separately. She performs 20 to 30 reps of the following workouts;

  • Kick and reach
  • Plié sweep
  • T-pole holds
  • Butt busters
  • Behind-the-back honer
  • The ‘S’ sit

Also read about; Jennifer Garner’s Workout Routine & Diet Plan

Abs workout

When it comes to training her abs and toning her midsection, she performs the following workouts;

  • Sit-Up And Split
  • Knee-Pull Crunch
  • Cross And Kick
  • Cross-Leg Crunch
  • Cross-Leg Reach
  • Wisting Kick
  • Running-Split Crunch

To make her ab workouts more challenging and effective, Gwyneth performs them wearing ankle weight while performing them.

Gwyneth Paltrow’s Diet Plan

Gwyneth Paltrow’s Diet Plan

Image source @gwynethpaltrow Instagram

In order the get the best out of her intense workout routine, Gwyneth Paltrows always ensure to feed her body with healthy and nutritious food items.

Gwyneth Paltrow follows a macrobiotic diet plan. This type of diet plan mostly consists of eating foods that are unprocessed, organic, and locally made.

Gwyneth Paltrow’s diet plan includes different whole food items like fresh fruits, vegetables, herbs, organic whole grains, and animal protein. She eats 3 major meals a day.

Gwyneth Paltrow’s diet plan consists of a high portion of carbs, a medium portion of protein, and a low to medium portion of fats. 

Now let’s have a look at a detailed Gwyneth Paltrow meal plan;

Meal 1- Breakfast

  • Smoothie (made with almond milk, protein powder, coconut oil, and moon juice dust)

Meal 2- Lunch

  • Chicken salad bowl
  • Lean turkey tacos

Meal 3- Dinner

  • Organic meat
  • Vegetables
  • Pasta (optional)

Gwyneth Paltrow’s Supplements

Gwyneth Paltrow takes the following supplements to help fuel her gains;

  • Whey protein
  • Multivitamins
  • Berberine
  • Glutathione
  • Fish oil
  • Coconut oil
  • Adaptogens (including basil leaves, ashwagandha, and bacopa)


Well, that’s all we had for you about Gwyneth Paltrow’s workout routine and diet plan. The best thing about her training is that anyone who desires to be fit and get in great shape can follow it.

But you need to increase or decrease the intensity based on your level of fitness and experience plus training goals.

So if you’re ready and have what it takes to start on your fitness journey you can use this post information to build a physique that will make you feel proud of yourself if you don’t give up.

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