In the gym with Katie Boulter: how a tennis champion stays at the top of her game

If you hadn’t noticed, this is the summer of tennis (here’s looking at you Challengers and the rise of tenniscore ‘fits) – which means, if you’re not already familiar, you’re about to hear the name Katie Boulter a whole lot more too. Well, she is the top British female player in the world, after all!

But Hollywood movies and cute skirts aside, we’re also keen to learn more about how the sport’s finest athletes train and fuel themselves, to see if there are any parts of their routines that we can cherrypick to spice up own our gym sessions, packed lunches or self-care moments.

As well as playing in Wimbledon in just over a week’s time (and helping to create a new insider zine, READY, alongside Andy Murray and Amex, for fans heading to the tournament in need of some extra tea), Katie kindly sat down with Cosmopolitan to reveal how she stays in prime condition and the exercise machine that she swears by (spoiler: Jennifer Aniston is also a fan of it).

P.S. Given that Katie is an actual pro athlete, there are of course many parts of her routine that simply aren’t be suitable for an average person, along with the intensity of how often she trains. Please don’t suddenly decide that you need to hit several thousand tennis balls a week over, say, turning up for your day job in the office… Your boss probably won’t like it.

How a pro tennis player trains

Adjusting for tournaments

There’s no set routine, Katie explains, revealing that she and her team adjust what she does constantly based on when her next competition is – and how she performed in the last. “Tennis is very subjective depending on how you do in tournaments,” she says. “The schedule is flexible, and for me, I like to take a day off a few days before [a tournament] to mentally prepare and physically be ready to go.”

As for a ‘typical’ training day, it might go a little something like this: “It starts super early with gym work alongside my fitness coach, then I probably play tennis for two to three hours in the morning, whether it’s points play or working on drills.” After grabbing a bite to eat, Katie then gets ready for her afternoon session, which includes “more specific work and additional gym exercises”. To wrap the day off, she will typically spend two hours on recovery (think: proper stretch offs, ice baths, massage guns). “Having a bit of downtime in the evening makes a big difference, too.”

As she gets closer to competing, Katie says she likes to “spend time on the actual courts I’ll be playing on, getting used to the different balls and court surfaces. The focus to fine-tuning the little things and ensuring I’m relaxed and injury-free.” The phrase ‘stay ready so you ain’t gotta get ready’ certainly comes to mind!

A balance of strength and cardio

When she’s in peak training mode, it’s full-on. “My training includes a lot of strength programmes and cardio on the VersaClimber [a machine that mimics climbing, loved by the likes of Jennifer Aniston]. It’s not fun at all,” Katie laughs. “But it’s effective.”

She also incorporates warm-ups, speed, and movement drills into her regime, “because they’re crucial for what we do on the tennis court. It’s about keeping the body ticking with some weights, but not too heavy, to ensure I’m light on my feet and agile.”

Mastering her serve

As you might expect of a tennis player, Katie has to hit a lot of balls. “They’re quite unique movements that we’re doing here and it’s important to be very strong in those in those moments but also mindful of injury,” she details. “So we have a specific number for how many shoulder serves we do, my coach will be keeping tabs on that. Then in terms of actually hitting off the ground… I’ll get in as many as I can, or as many as she allows me to!”

Eat like an athlete

Fuelling for performance

Katie has a pre-match go-to – and happily it involves plenty of pasta the night before. “I work closely with a nutritionist who plans out my meals, especially on match days. My diet is based around carbs because I expend a lot of energy,” she shares. “Before matches, I eat pasta with a bit of cheese and protein, like chicken.”

Match days aren’t the time for taking food risks either, she adds. “I like to keep everything the same, so that every time that I step onto the match court I know I haven’t eaten anything dodgy and I’m very safe. Safe is the word!”

Daily diet breakdown

“My day starts with porridge, probably with some fruit and nuts, and a bit of sugar or honey,” Katie says. Next up: it’s time for a snack, such as a banana or nutritionist-approved bar. “Lunch could be chicken, sweet potato, and vegetables, or a brunch-like meal, such as scrambled eggs on toast with bacon or avocado. Dinner varies, but it could be anything from Italian food to sushi.”

An adventurous palate

When it comes to different cuisines, nothing is off the (literal) table. “I’m a food lover, so when I’m not playing matches, I enjoy different cuisines like Mexican, Thai, and sushi. I love a pad thai I love burritos, tacos, everything!”

Cooking vs ordering in

Life as a tennis legend sees Katie on the road a lot of the time, travelling from tournament to tournament – but when she is at home, she likes to whip up meals for her loved ones. “I do cook when I get the chance, especially on afternoons off,” she says. “I love making Sunday roasts. However, I’m often tired and on the road, so I end up eating out a lot.”

Self-care tips from a tennis star

Mental resilience

Tennis is a game where you only win half of the time, says Katie, which is why cultivating mental resilience is key. It’s a lesson that she especially had to call upon after suffering a back stress fracture, just after breaking into the top 100, and being forced to take a six-month break.

“It probably tested me the most out of everything,” she admits. “And I think I learned a lot and grew from that situation. It would have been very easy to throw the towel in and give up at that point.” Through this, she learnt that “mental resilience is massive, it’s what gets you through the tough moments. You have to learn how to handle losing and winning because as tennis players, we lose 50% of the time and we win 50% of the time.”

As for the other tools she uses to stay in good shape mentally, Katie says she chats to a psychologist and ensures she has the right support around her (in the form of her coach, fitness trainer and physio), and that she isn’t afraid to lean on her people or ask for help. “I always emphasise how important it is to have strong people around you,” she says. “I’m a heavy person to pick up!”

Daily self-care routine

“Self-care is huge for me,” the tennis star confirms – adding that she loves an in-depth skin routine, with Biologique Recherche being a current fave. “It can be anything from a skincare routine to reading or just having time for myself. I might go for a walk alone to switch off. If your mind is good, your body follows.”

Music before matches

Even world famous athletes can’t escape nerves from time to time, Katie reassures, saying that listening to music helps her to feel in control ahead of a big match.

“Even when I’m walking out, I’m normally listening to music – that’s what calms me,” she says. As for who’s on her playlists, she leaves that up to the Spotify gods. “I’m more about putting a mood into Spotify and then seeing what comes out of it, rather than anything else. [Music] is a good way for me to get in my zone a little bit, it keeps me away from distractions.”

Pick a point

When the match is underway, Katie also has breathing exercises and other tricks up her sleeve for staying grounded. “On the court, I do controlled breathing and focus on specific points, like the lines on the court, to get my heart rate right down.”

Amex Tennis Ambassador Katie Boulter has collaborated with Amex to create a limited- edition Zine, READY, to help fans get the most out of The Championships. The Zine features exclusive interviews, tips and insights from Wimbledon legend Sir Andy Murray. For more information visit americanexpress.com/zine

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