Okay so.

I've been lowkey obsessed with figuring 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.

Like, I was expecting some crazy 3-hour-a-day situation involving weights I can't even lift and a meal plan that makes me cry. But after digging into interviews and talking to trainers who've worked with these women, I learned something kinda refreshing.

They're not doing anything insane.

Real talk - most VS models focus on a mix of strength training, boxing, and Pilates. That's it. No secret sauce. No magic formula. Just consistency and knowing their bodies really well.

Let me break it down.

The Training Split Most Models Follow

Here's what surprised me most. These women don't work out for hours every single day. Most follow a pretty balanced schedule that focuses on different muscle groups.

Think 4-5 days a week, about an hour each session. Some days are strength focused, some are cardio, and they always build in recovery time. Which honestly makes so much sense when you consider they're also doing fittings, travel, and actual shows.

The typical week looks something like:

- 2 days of strength training (full body or split)

- 1-2 days of boxing or kickboxing

- 1-2 days of Pilates or yoga

- Active recovery or rest days

It's basically a solid workout split approach that prioritizes balance over burnout. Revolutionary, right?

Why Boxing Is Their Secret Weapon

So many models swear by boxing. Gigi Hadid, Adriana Lima, Jasmine Tookes - they're all into it.

And I get it now.

Boxing gives you cardio without the boring treadmill situation. It works your entire body. Your arms, core, legs - everything's engaged. Plus there's something about punching things that's honestly therapeutic?

Most models do 30-45 minute boxing sessions. They're not training to become professional fighters. It's more about the full-body workout and the mental focus it requires.

The best part? You can start with a basic boxing class or even YouTube videos at home. No fancy equipment needed initially.

The Pilates Obsession Makes Sense

I used to think Pilates was just stretching with extra steps. I was so wrong.

Models love Pilates because it creates long, lean muscles without bulk. It's all about controlled movements and core strength. And tbh, after trying it myself, I understand the hype.

The reformer machine is their go-to, but mat Pilates works just as well. You can literally do effective Pilates at home with just your body weight and maybe some resistance bands.

What I love about their approach? They're not doing Pilates to get smaller. They're doing it to get stronger and more flexible. It's about feeling good in their bodies.

Strength Training Without the Bulk Fear

Here's something that needs to be said: VS models lift weights. Real ones.

The whole "I don't want to get bulky" thing? They don't buy into that. Because they know that's not how women's bodies work.

They focus on compound movements - squats, deadlifts, lunges. Things that work multiple muscle groups at once. But they're not maxing out or trying to lift the heaviest possible weight.

It's more about moderate weight with higher reps. Think 12-15 reps, 3-4 sets. Enough to build strength and definition without the intensity of powerlifting.

And they always, always prioritize form over weight. A trainer once told me that models are some of the most patient clients because they understand that doing it right matters more than doing it heavy.

The Cardio Situation Is... Chill?

Plot twist: most models aren't running marathons.

Their cardio is usually built into their other workouts. Boxing counts as cardio. So does a fast-paced Pilates class. They're not spending hours on the elliptical.

When they do straight cardio, it's often walking. Like, a lot of walking. Some swear by long outdoor walks as their main cardio source.

Bella Hadid has talked about how she loves to walk around New York. It's movement that doesn't feel like punishment. It's just... living.

Which honestly feels revolutionary in a culture that's always screaming about HIIT and intensity.

What They Actually Eat

Okay so this is where it gets interesting.

Most models aren't following some crazy restrictive diet year-round. They eat real food. Protein, healthy fats, carbs - all of it.

The difference? They're really mindful about portions and timing. They eat enough to fuel their workouts without feeling deprived.

Many work with nutritionists to hit their protein goals naturally without obsessing over every calorie. It's more about eating quality food consistently than perfection.

And yes, they have cheat meals. They eat pizza. They have wine. They're human.

The key seems to be that 80-90% of the time, they're eating whole foods that make them feel good. The other 10-20%? They live their lives.

The Recovery Game Is Strong

Here's what nobody talks about: these women are religious about recovery.

Sleep is non-negotiable. Most aim for 8-9 hours. They know that quality sleep matters for everything - muscle recovery, skin, mood, performance.

They also use:

- Foam rolling (like, daily)

- Stretching routines

- Massage therapy

- Ice baths or contrast showers

- Active recovery days where they just walk or do gentle yoga

The mindset shift here is huge. Rest isn't lazy. Rest is part of the training.

The Mental Side Nobody Shows

Look, I'd be lying if I said this was all sunshine and body positivity.

The pressure these women face is intense. The scrutiny is constant. And while their workout routines are actually pretty reasonable, the mental game is tough.

Many models have opened up about working with therapists and using breathing techniques for anxiety to manage the stress of the industry.

They're not superhuman. They have bad body image days. They struggle with comparison. They deal with the same stuff we all do, just with millions of people watching.

What We Can Actually Learn From This

So after all this research, here's my takeaway.

The VS model workout isn't some unattainable thing. It's actually... pretty normal? It's consistent strength training, some cardio you enjoy, flexibility work, and enough recovery.

The real secret isn't the specific exercises. It's the consistency. It's showing up 4-5 times a week. It's prioritizing sleep. It's eating enough to fuel your body.

And honestly? It's having a team of trainers, nutritionists, and support staff. Which, let's be real, most of us don't have access to.

But we can take the principles. We can focus on building strength. We can find cardio that doesn't make us miserable. We can prioritize recovery.

What we can't do - and shouldn't try to do - is look exactly like them. Because that's literally their job. They have genetics, professional support, and yes, sometimes other interventions we don't see.

The Realistic Version For Normal People

If you want to try a model-inspired routine without the pressure, here's what actually works:

3-4 days of mixed training. Maybe two strength days, one boxing or kickboxing class, one Pilates or yoga session. Walk on your off days if you feel like it.

Eat enough protein. Drink water. Sleep as much as you can. Don't skip meals thinking that's what they do - it's not.

Focus on how you feel, not how you look. The models who seem happiest are the ones who talk about feeling strong, not small.

And please, give yourself grace. You're not preparing for a runway show. You're just trying to feel good in your body and maybe build some strength.

That's enough.

That's always been enough.