Shakira gave an electrifying performance and brought a novel energy to the field at the 2026 FIFA World Cup final.Her strength, stamina, flexibility, and moves were all flawless and commendable at the New Jersey stadium, challenging societal norms around women in midlife.While society stereotypes women in midlife, Shakira is an epitome of fitness, a mother of two, exuding ‘diva behaviour’ and sets a shining example that even though midlife is such an age where women go through immense changes, they can still ace it by prioritising and taking care of themselves the right way!.
Shakira is a fitness icon and an inspiration to women in midlife
So what does it actually take to move the way Shakira does at 49?
Her longtime trainer Anna Kaiser has shared the details of her routine several times about consistency, food, and training smart and doing things she enjoys the most.
Dance in her routine is not a chore but like a stage rehearsal
Shakira’s workouts aren’t built around a treadmill and a checklist. According to her trainer Anna Kaiser, who revealed while speaking to Us Weekly, strength and dance are usually treated as separate blocks, “I love to focus on strength and dance separately.Sometimes, if she has a really busy day, we will end up doing cardio on a machine, but most of the time, we are doing dance-cardio.” Kaiser has also said that the choreography they build together often turns up later in Shakira’s actual performances, which makes the training feel less like a chore and more like rehearsal for the stage itself.
Her dance increases the efficiency of her strength
Once she is done with her strength exercises, dance comes back in, but this time as a way to help her build even more strength. As Kaiser described, “The dance is meant to elevate and boost the efficacy of the strength training we’ve just finished because at that point your muscles should be fatigued.” By the time the session moves into dancing, she added, it’s really testing stamina precisely because the body is already tired from everything before it.ID@undefined Caption not available.
She does low-weight training
Shakira’s strength training doesn’t depend on heavy lifting. Kaiser described her approach as intentionally low-impact: “Her cardio is more low-impact, and she really loves to get her brain involved and learn new ways of moving, but keep it low-impact… lighter weight, higher rep. More like my sculpt workouts that I do online.”The formula is light weights, usually eight to ten pounds, along with high repetitions, and core work like weighted sit-ups and Pilates teasers saved for the end of the session so she does not get hungry midway through the workout.
What is included in Shakira’s diet?
Kaiser, her trainer, has been clear that consuming protein at the correct time is also quite important, “You have to eat protein within 45 minutes after your workouts. It’s super important to build lean muscle. It’s not going to make you bigger. Your body is not going to burn fat if you don’t feed it.”Shakira’s day typically starts with an omelette and greens, continues with a protein-heavy salad at lunch, and winds down with steamed vegetables and lean protein for dinner, along with small nutrient-dense snacks every few hours to keep her energy steady.ID@undefined Caption not available.
The real secret behind it all is discipline and consistency
At the end of the day, there’s no shortcut hiding in Shakira’s routine. What actually keeps her stage-ready is doing the work, week after week, without skipping it.This smart and entertaining combination of ‘dance, diet, discipline’ isn’t glamorous, but it’s exactly what keeps her lean, toned, and full of energy when the lights come on.And Kaiser makes sure none of it feels like punishment. Every session is built to actually work, but also to be enjoyable enough that Shakira keeps coming back for it, pushing her stamina just far enough without ever tipping into burnout.
