Waking up in cold sweats, remembering you forgot to pay the photographer or florist? Or wondering how to finalize the seating chart when RSVPs are still coming in? And on top of it all, you might be beating yourself up for choosing a dress with such a snug fit when you don’t feel confident in it (yet).
The goal was to get in shape for the wedding, but with planning becoming your full-time side hustle, where’s the time (or energy) to cook and work out?
That’s where this guide comes in. We’ll walk you through how to get in shape for your wedding in a way that actually feels manageable. It’s not about adding one more thing to your to-do list, but finding small ways to take care of your body and mind as you go through wedding-prep stress.
Taking care of yourself will help give you the energy to manage it all, while boosting your confidence to own that dress (and have the stamina to dance the night away).
No crash diets or guilt trips — just a plan that works with you, rather than against you.
How do you want to feel during this process? Because how you feel up till your wedding matters. Who wants to wake up on their big day exhausted, stressed, starving, and burned out after months of feeling frazzled and deprived of food or rest?
Think about your goals for now and the wedding day, and get clear on your why. Do you just want to feel strong and confident walking down the aisle, or also find the strength to tackle the daily wedding chaos leading up to the big day?
Maybe you want to wake up feeling great on your wedding day, full of confidence that you’ll have the energy to last the day. With everything there is to manage, maybe you’re also looking for a plan that will keep you grounded throughout the whirlwind. The goal doesn’t have to be a number on the scale (which is usually arbitrary thanks to water and muscle weight, making checking incredibly stressful).
Whatever the goal is, try to make it important to your values and needs. Research shows that external-only goals (like appearance-based ones) tend not to be enough to make us want to put in the effort.
Goal examples:
Once you know your goal, break it down into what’s needed on a weekly and daily level — and make it realistic. If it feels overwhelming, it’s not practical. Think in terms of progress steps and what’s manageable. Get super specific and make your goal SMART: Specific, measurable, achievable, relevant, and time-bound.
Read this article with psychology-backed tips for creating SMART goals and sticking to them.
Between seating charts, fittings, and tracking down those long-lost cousins who still haven’t RSVP’d, your schedule probably isn’t too open. So when it comes to your wedding workout plan, it needs to fit into real life — not the imaginary version where you’ve got “a whole six months”.
Look for time-efficient workouts. It’s a myth that you need 4 days in the gym weekly; even two strength training sessions a week can build muscle. One review of 16 studies found that just 30-60 minutes of strength training a week reduced risks of diabetes, heart disease, cancers, and death from all causes.
If you want to feel strong and sculpted, prioritize strength training and use cardio as your unwind and fun time, like calming walks or upbeat dancing. If you want to boost your stamina, maybe hit a spin and dance class, or take up weekend hiking (because it’s extra calming if you’re in nature).
A solid plan could be rotating between two of these options weekly, for about 20-40 minutes each:
A week’s example could be:
Your workouts can alternate depending on your energy levels. They also don’t have to last an hour. Many studies show that you can spread out movement time, with total minutes per week mattering most. For example, three 10-minute walks can be just as beneficial as one 30-minute walk. It’s better to do even 10 minutes than zero.
You don’t have to do everything all at once. Listen to your body and do what you need in that moment. Maybe if you’re really tired, it’s a day for some gentle yoga or a walk in the park instead of a HIIT class. And if you're not sure where to start, you can hire a personal trainer to guide you.
Think of movement as stress relief and something you can enjoy, not a chore. Lowering your stress hormones is also going to help curb cravings and give you more energy to work out once you recuperate. Everything is connected, so if you’re pushing yourself super hard only to binge later in the evening, it might be time to think about what your body really needs.
Cayenne pepper lemon water isn’t going to cut it. Neither is the cabbage soup diet, or a 7-day juice cleanse (whatever cleanse means, since your body is naturally detoxifying all the time anyway). You really don’t need to live on chicken, broccoli, and tears.
While you might know that, it doesn’t make it any easier to suddenly eat a perfectly balanced diet. Part of that is because perfection doesn’t exist (and we’re always disappointed about that).
You will have days where you naturally eat more or unhealthy, and that’s okay. Your body is built for variability, and it’s actually good for your metabolism. Just think of how we existed for almost all of humanity — with food scarce and unknown with seasons of more and less.
The goal is to eat food that fuels both your body and soul. And yes, that can include pizza. Remember, the more you overly restrict, the more likely you are to gain weight, binge eat, and suffer.
So, what to do instead? Here are some tips for building healthy eating habits that last you till your wedding day (and beyond):
It doesn’t have to be 80/20 every day, it’s about balancing out over a month, year, etc.
Protein keeps you full, just make sure you enjoy it by adding plenty of flavor to your dishes.
Fiber helps regulate digestion and blood sugar, helping to reduce cravings. Include fiber-rich snacks throughout the day and fruit or veggies at every meal.
Adding more healthy foods can lead to a simple goal of trying new recipes and whole foods. You don’t have to cut anything else, because balance can naturally come the more you add fiber and protein-rich foods you love.
While stress can give you cravings, having good food at home can make it easier to say no to eating out. Some ways to have options at hand:
Consistency is one of everyone’s biggest issues when it comes to “getting healthy”. Part of the reason is that we try to do too much too soon, like hitting the gym five days a week and cutting back on all our favorite foods. During this busy time, give yourself the grace of compassion. Here are some ways to do that:
While setting clear goals and designing a realistic fitness plan can help, a professional trainer can actually make it all happen. Research supports just how important accountability is, along with the benefits of working out with a supportive trainer.
Amidst all the chaos, your trainer can help keep you grounded. They’re there for you, as a steady source of reliability. Plus, having someone by your side can increase your confidence that you’re on the right path and reduce the stress of worrying that you’ll never reach your goals.
Trainwell trainers take the time to understand your goals and create a personalized plan that fits perfectly into your busy wedding prep schedule. If you want to tone muscles, boost your stamina, and reduce stress in general, your trainer will be ready to give you the plan and support you need.
Give it a risk-free try today with our 14-day free trial to see just how much less stressful life gets when you have a kind and professional workout buddy by your side.
Written by Jennifer Olejarz.
