In my years in the fashion industry, I’ve seen trends come and go—both on the runway and in fitness. One thing that remains constant, however, is the importance of staying in peak physical form. The misconception that models need to be just thin has long been debunked. Instead, today’s top models embody strength, agility, and endurance. That’s where the perfect blend of cardio and strength training comes into play.

Why Cardio Matters

Cardiovascular exercise has always been a staple in a model’s routine. From long runway walks to grueling back-to-back photoshoots, endurance is key. Cardio keeps our hearts strong, our energy levels high, and our figures lean. But it’s not just about burning calories—it’s about stamina. A long day of fittings, castings, and shoots can take a toll, and a well-conditioned cardiovascular system helps us push through.

Some of my favourite forms of cardio include:

·         Jump Rope – A full-body workout that improves coordination and endurance.

·         Running or Brisk Walking – Great for clearing the mind and keeping the legs toned.

·         Dance-Based Workouts – Fun, engaging, and perfect for sculpting long, lean muscles.

·         Swimming – Low impact and fantastic for core strength.

·         Cycling – An excellent way to build endurance while keeping the lower body strong and toned.

To maximize the benefits, I suggest alternating high-intensity interval training (HIIT) with steady-state cardio. HIIT burns fat efficiently and keeps the metabolism high, while steady-state cardio helps build endurance and aids recovery.

The Strength Training Revolution

Gone are the days when lifting weights was considered off-limits for models. Strength training doesn’t bulk us up—it sculpts, tones, and enhances posture, making us look and feel more confident on the runway. It also helps prevent injuries, which is essential when we’re constantly on our feet in high heels.

Some strength-training essentials in my routine include:

·         Pilates and Resistance Bands – Perfect for long, lean muscle definition.

·         Bodyweight Exercises – Squats, lunges, and planks help maintain natural curves while keeping muscles toned.

·         Light Weight Training – High reps with low weights add definition without bulk.

·         Yoga – Strengthens the core, improves flexibility, and promotes mental clarity.

·         Functional Training – Movements like kettlebell swings, TRX exercises, and stability work mimic real-life activities and help build a well-balanced body.

The Importance of Recovery

Many young models push themselves too hard, thinking more is always better. The truth? Rest is just as important as training. Recovery days, proper hydration, and a balanced diet ensure our bodies stay strong and resilient. Overtraining leads to fatigue, increased injury risk, and even muscle loss.

Some of my top recovery techniques include:

·         Foam Rolling and Stretching – Keeps muscles loose and prevents stiffness.

·         Adequate Sleep – Helps with muscle repair and overall well-being.

·         Hydration and Nutrition – Drinking enough water and eating a protein-rich, balanced diet fuels workouts and recovery.

·         Massage and Epsom Salt Baths – Relieve muscle tension and speed up recovery.

The Key to Longevity

The fashion industry is evolving, and longevity is the new benchmark of success. The secret? A balanced fitness routine that includes both cardio and strength training. Models today are expected to be more than just hangers for clothes; we are athletes in our own right.

A well-rounded fitness plan not only keeps us in top shape but also improves posture, prevents injuries, and enhances confidence. Looking good on the outside starts with feeling good on the inside. Fitness isn’t just a means to an end—it’s a lifestyle that keeps us runway-ready and resilient, no matter how demanding our schedules may be.

For those new to fitness, my advice is simple: start small, stay consistent, and listen to your body. Mix cardio with strength training, embrace recovery, and remember that true beauty comes from strength—both inside and out. The best version of yourself isn’t just about being thin or fitting a sample size—it’s about being strong, confident, and healthy for years to come.

With a career spanning ten years, the writer has solidified her expertise in HR, entrepreneurship, and innovation ecosystem development. She is a print and ramp model who was also featured in Vogue and Gladrags magazines.