Hilary Duff is sticking to a structured lifting routine as she prepares for her upcoming world tour, saying the app-backed plan helps her show up for the stage and for home. The 38-year-old has partnered with Ladder, where she follows an expert-delivered daily program built around steady progressions instead of random workouts.
That routine matters now because Duff is training for a tour that will ask for stamina, recovery and consistency, not just a burst of motivation. She said Ladder gives her the kind of direction she wants most: a real coach telling her exactly what to do each day, with workouts that are already mapped out when she opens the app. For a performer balancing travel and family life, that kind of structure is the point.
Ladder members join one of more than 20 teams based on their goals and preferences, and the coach-guided sessions run 30 to 60 minutes. They can include Pilates, bodybuilding and HIIT, but Duff has settled into a lifting routine she uses about four times a week. On off days, she stays active by taking care of her four children, hiking, swimming or walking the dog.
Her current approach also marks a sharp turn from the way she trained for years. Duff said she once stayed away from the weight room because she thought lifting would make her bulky or overly muscular, and like many women, relied heavily on cardio to stay fit. That changed years ago when strength training became the center of her routine, and she says it altered everything from how she feels and moves to how she sleeps and performs in daily life.
Today, that shift shows up in the exercises she likes most and the ones she does not. Duff prefers lower-body days and says the Bulgarian split squat gives her the fastest results and leaves her feeling strong. She is less enthusiastic about upper-body work, except for bent-over rows, while pull-ups and chin-ups remain harder for her to tackle.
The focus on strength also fits the demands of her life outside the gym. Duff said it helps her carry her kids and give her best on stage while feeling confident in her body, which is why she keeps returning to the same plan instead of chasing novelty. A workout shared by Ladder coach Kelly Matthews from her 43-minute Limitless program is one of the sessions Duff has already completed.
What remains unknown is the exact tour Duff is getting ready for, but the training itself is clear enough. She is treating strength work as part of the job, and Ladder's changing programs will keep guiding that preparation as the dates come into view.
