Tate McRae's World Tour Prep Involved A Stamina-Building Workout Routine
Tate McRae's world tour of her latest album, Think Later, kicks off in April 2024 and the singer told Women’s Health she’s rehearsing for seven to eight hours a day in preparation. Her routine includes a mix of treadmill workouts, strength training, and dance, which she's been training in since she was just 6 years old.
Tate has established herself as an artist to watch, having earned countless accolades for her unique voice and danceability. She recently became one of the youngest musicians to be featured on the Forbes 30 Under 30 list, and shortly after, dominated the Billboard charts (and TikTok) with her hit song, “Greedy.” Now, the dancer-singer-songwriter is preparing for her world tour.
“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.
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. Here, she tells WH about her fitness routine and the wellness practices that keep her balanced, confident, and ready to tour.
Her wellness routine starts early in the day.
"Each morning, I wake up, make breakfast, and then work out around 9 a.m.," Tate tells WH."I try to finish my workout by 10:30 a.m., then aim to take a few quiet moments in the sauna or ice bath." Afterward, it's rehearsal time in the afternoon, she says—which usually begins with a vocal warm up, which helps keep her voice healthy. "Then, I bounce back and forth between learning choreography and practicing singing," she says. "The most rewarding part is when all the pieces ultimately come together."
She mainly focuses on cardio and strength training.
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.”
She builds stamina with a mix of workout styles.
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." 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.
She meditates regularly and practices manifestation.
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. 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.”
She keeps her social circle and support systems close.
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.
She's committed to self-care (even on the hard days).
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.”
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