sydney sweeney

Sydney Sweeney Workout and Diet


Born: 1997

Sydney Sweeney was born in Washington state and grew up in Idaho. She played lots of sports as a kid and was also a top student. Sweeney got into acting at age 11 after landing a role as an extra for an independent film being shot near her home. She began booking commercial acting jobs, and the family moved to LA when she was 13. Starting out, Sweeney landed guest roles in 90210, Grey’s Anatomy and Pretty Little Liars, and then recurring roles in The Handmaid’s Tale and Everything Sucks!. She is perhaps best known for her role in Quentin Taratino’s Once Upon a Time in Hollywood. Sweeney received 2 Emmy nominations for Euphoria and The White Lotus. Despite a limited presence online, she has millions of followers. Sweeney is 5 feet, 3 inches tall and weighs about 115 lbs.

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Sydney Sweeney’s Diet

Diet Summary

Sweeney describes herself as a picky eater growing up. But these days, she loves to try new foods all the time. (Maybe her restauranteur boyfriend has something to do with it.) And while she often posts pictures of herself indulging in treats like pizza and ice cream, she mostly eats clean and healthy things like fresh fruit, veg and lean meat. One of her habits is to only drink water. She has a sweet tooth however and often gets her sugar fix in the form of Swedish fish and cookies.

Estimated Macros

Medium Fat

Medium Carb

Medium Protein

Diet Details

Berry Sweet

Sweeney loves berries and eats them often. They are a breakfast staple.

Truffle Fiend

Gone are Sweeney’s picky eater days. She loves to try new foods, and truffles have become a particular obsession.

Sensible Eats

Sweeney doesn’t follow any particular diet, but she eats sensibly and includes fresh fruit, veggies, and whole foods in her meals every day.

Pop Snack

One of Sweeney’s standard snacks is popcorn, which is high in fiber and, so long as you don’t douse it with butter, relatively low in calories.

Water Straight Up

When Sweeney was 12, she made the decision to only drink water. She has stuck with it, and has never even tasted coffee.

Raging Sweet Tooth

Sweeney says that while she forgoes some treats like coffee drinks, she doesn’t deny herself. If she wants something sweet, she’ll have it.

What to Eat

  • Everything in moderation
  • Berries
  • Croissants
  • Lean meat
  • Fish
  • Chicken
  • Cheese
  • Fresh veggies
  • Fresh fruit
  • Rice
  • Popcorn
  • Water

What to Avoid

  • Overeating
  • Excessive junk food
  • Excessive empty-calorie foods
  • Processed foods
  • Artificial ingredients
  • Chemicals

Sweeney on her developing palate

‘I used to be a really picky eater, and for whatever reason, my palette has changed, and I’m really into food now.’

Sweeney on water consumption

‘I only drink water. For whatever reason when I was, like, 12, I decided I would only drink water, and I just stuck with it.’

Sweeney on her water-only rule

‘I eat sugar, so it balances out.’

Sweeney on her sugar fix

‘Instead of coffee, I’ll have some Swedish fish, or anything gummy if I’m tired.’

Sweeney on her food fixation

‘I’m really into truffles.’

Sydney Sweeney’s Workout Routine

Workout Routine

Always Active

Growing up, Sweeney was always playing some sport or other, including such diverse things as golf, football, and dirt biking. She has kept the habit and is active every day.

MMA Master

As a teen, Sweeney trained in MMA. When she was 18, took first place against men in a higher weight class. She continues to practice martial arts and boxing as part of her routine.

Exercise for the Mind & Body

Sweeney sometimes does yoga, but says she has trouble quieting her mind enough to focus.

Home Workouts

Sometimes Sweeney will do online workouts. Her go-to is through the Dogpound which involves a lot of core work. If she doesn’t have the equipment, she improvises.

Daily Dose

Sweeney loves to exercise and does something active every day. From walking her dog to boxing to online workouts, she’s always finding a way to sweat.

Walk It Off

Sweeney loves to walk and logs at least 4 miles a day, a good chunk of it with her dog. Walking is an excellent way to add fitness into your day naturally.

Cardio Queen

Sweeney is also a fan of running when she has time for a more intense workout.


High-intensity interval training is one of Sweeney’s regular routines because it offers a great workout in a short amount of time.

Exercise Style

A Sydney Sweeney Routine

Dynamic warm up: 3 sets, 45 sec on/15 sec rest

  • Bear claws
  • High knees
  • Arm circles
  • Air squats

Cardio: 5 rounds, 15 sec rest between each exercise

  • 200-meter sprint
  • Air bike: 45 sec
  • Battle ropes: 30 sec
  • Jump rope: 30 sec

Mon & Fri

  • 4-6 reps x 4 rounds
  • 30 sec rest between sets
  • Spartan makers
  • Burpee push-up w/ jump

8-min EMOM barbell routine

  • Power cleans
  • Front squats
  • Push press
  • Snatch

Tues & Thurs

  • 4-6 reps x 4 rounds
  • 30 sec rest between sets
  • Dumbbell curls
  • Squat-to-press-up
  • Cable pull
  • Curl to shoulder press
  • Kettlebell swing


  • Muscle activation w/ foam roller: 5 min
  • HIIT: 5 rounds, 45 sec/15 sec rest between sets
  • Glute bridge w/ barbell
  • Lateral leg swing
  • Arm swing
  • Lunge twist w/ weight plate

Core workout after MMA

  • Crunches: 20
  • Cross crunches: 20
  • Leg raises: 15
  • Russian twists: 20
  • Side plank: 40 sec/side
  • Plank hold: to failure

Sweeney on her body

‘I did everything that people wouldn’t think I would do to show them that my body doesn’t define who I am.’

Sweeney on sports

‘Discipline is one of the first things they teach you.’

Sweeney on training

‘If my body thinks it’s tired, then my brain can tell me it’s not.’

Sweeney on the mind-body connection of playing sports

‘The thing I loved the most was how much I was teaching my brain to not give up.’

Sydney Sweeney’s Supplements

Sweeney isn’t sharing any supplements she might take, so below are options that may benefit anyone following a similar diet plan.

green supplement

Greens Supplement

Sweeney’s a big fan of fresh fruit and veg. If you don’t eat as many as you should, consider a greens supplement and antioxidant blend to boost energy and immunity.



A multivitamin is also never a bad choice. Sweeney says addiction runs in the family.

Vitamin B

B Vitamins

Alcohol and drugs inhibit the body from absorbing key nutrients including B vitamins and vitamins C and E.

Vitamin C

Mood Supplement

Sweeney says she struggles to calm her mind, and there’s a supplement for that.

Sydney Sweeney’s Lifestyle

Not a Party Girl

Sweeney never attended a single party in high school, both because her parents told her to focus on academics and because addiction runs in her family.

Math Is Cool

Besides being extremely athletic, Sweeney was also a stellar student and a member of the Math Is Cool and robotics clubs. She graduated valedictorian of her class.

Solid Plan

As a teen, Sweeney came up with a 5-year business plan to convince her parents to let her try acting as a career.

The Tough Years

As a teen, Sweeney suffered from terrible acne, and decided to try covering her face with toothpaste, which resulted in a horrible rash that lasted for days.

That’s Commitment

To support Sweeney in her quest to become an actress, the family moved to LA when she was 13, and gave up their home and moved into a motel when the money ran out.

The Downside of Fame

Sweeney says it’s hard for her to go anywhere without being mobbed. She struggles to say ‘No’ to people asking for selfies, and the burnout from constantly being ‘on’ has led to panic attacks.

The Dark Side of Social Media

Sweeney was criticized online when pictures of her mother’s birthday party showed people wearing pro-Trump gear. Sweeney says the rage is like an out-of-control wildfire.

Secret Santa

Sweeney adores everything about Christmas and starts prepping months in advance. She would love to make a Christmas movie.

Creative Escape

Sweeney likes to paint pottery as a way to escape the madness of celebrity. Another hobby: restoring vintage cars which she shows on her TikTok account, Syd’s Garage. Her first project was a 1969 Ford Bronco. She says the work calms her overactive mind.

Simple Beauty Tip

Sweeney started using Vaseline in middle school and discovered it helps remove her makeup easily.

Sweeney on addiction

‘I’ve never actually tried any drug, never drank, because I’ve seen my aunts, uncles, cousins and the effect not just on that person but on the community surrounding them.’

Sweeney on her acting skill

‘I can access my emotions easily.’

Sweeney on creating herself

‘I put on this weird persona…because of my body.’

Sweeney on her commitment to excellence

‘I did play every sport and I studied really hard.’

Sweeney on other people’s reaction to her acting

‘There were a lot of really condescending statements that would make me disappointed in myself and guilty that my parents had given up so much to allow me to follow my dreams.’

Sweeney on success

‘I truly believe that success is the best revenge.’

Sweeney on balancing fame and mental health

‘I have to find a healthy in-between.’

Sweeney on creativity

‘I love to create a world, even if it’s just for my dog.’

Sweeney on her home in Washington vs Hollywood:

Qu‘I’m in this in-between place where I feel like neither side understands me.’ote

Sweeney on art

‘Art is freedom of speech!’

Sweeney on her Christmas obsession

‘It’s a sickness!’

Sweeney on getting her hands dirty fixing cars:

‘I love it.’

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