The Tracy Anderson Method

Written by Stephanie Watson, Peg Rosen
Medically Reviewed by Ross Brakeville, DPT and Tyler Wheeler, MD on March 03, 2025
7 min read

The Tracy Anderson method is a dance-based cardio and mat exercise program that aims to build and sculpt muscle without adding bulk. It uses small, repetitive movements and weights no heavier than 3 pounds. Founded by Tracy Anderson, this focused and highly choreographed approach aims to help people achieve the long, lean muscles of a dancer’s body.

Though the Tracy Anderson Method has a long track record and has had a huge influence on modern fitness trends, the program and some of its claims are still questioned.

“I personally like to see the science behind things and don’t know of evidence that supports some of Anderson’s recommendations, such as limiting resistance training to light weights only,” says Brian Cleven, MS, a clinical exercise physiologist with the American College of Sports Medicine. “But any form of movement is beneficial if it doesn’t injure you. If you find the Tracy Anderson Method motivating and engaging, that’s a good thing.”

Who is Tracy Anderson?

Born in Indiana, Tracy Anderson studied dance in New York before entering the fitness field. She is not certified as an instructor or an exercise physiologist. She has instead based her method on existing studies, personal experience, and her own independent research. 

Anderson became popular in 2006 when she helped actor Gwyneth Paltrow dramatically transform her postpartum body while filming the movie Iron Man. With Paltrow singing her praises, Anderson rapidly became the “it” trainer for celebrity A-listers including Victoria Beckham, Tracee Ellis Ross, Nicole Richie, and Jennifer Lopez.

Anderson eventually released DVD sets, opened fitness studios in major cities, and further broadened her reach by offering classes, lifestyle coaching, and more at Tracy Anderson online.

The Tracy Anderson Method wins glam appeal with its handful of high-end studios in the U.S. and abroad. In-person classes have some special features, such as their ceiling-suspended Iso Kinetic Band System and a room set at 95 F and 75% humidity as a way to try to boost flexibility. 

Most people, however, enroll with Tracy Anderson Method’s Online Studio, which is easier to access and more affordable (but still pricier than other fitness sites).

If you sign up for a monthly membership with the Online Studio, you’ll have access to several offerings, which may include:

  • New weekly, on-demand mat workout classes for beginner, intermediate, and advanced fitness levels
  • Trainer breakdown sessions to guide you through new class material
  • Access to elective classes, including 15-minute body boosts, restorative stretches, and dance cardio sessions
  • Live, one-hour group Zoom calls with senior trainers for guidance and advice
  • Monthly menus and meal-planning guides
  • Access to virtual live classes, special events, and more (for an additional fee)
  • Specialized exercise programs for pregnancy/postpartum, specific body types, and more (some sold through the website shop and as CD sets through third-party vendors)

Whether you exercise in a Tracy Anderson studio, subscribe online, or buy DVDs, you can expect the following key features and methodologies:

Mat classes plus more. Mat classes are the heart of Anderson’s method. They generally divide their time between dynamic dance-inspired movement and mat training. Elective content offers heart-pumping dance cardio and focused workout sessions to complete your fitness routine.

A time commitment. Anderson recommends committing to classes for at least one hour, four to seven days a week. For maximum benefit, some Tracy Anderson programs recommend one hour, six days a week. You’ll also need to invest some time upfront in instructional videos and Zoom coaching calls to learn and understand the approach. 

Low weight, high repetition. Many workouts are built on repetitive movements, which use body resistance and light hand and ankle weights to tire out muscle groups. Routines pay particular attention to smaller accessory muscles, which can strengthen and tone the body without building bulk, claims Anderson.

Ongoing variation. Expect mat routines to change weekly. Anderson claims that constantly introducing new movements and sequences keeps the mind and body engaged, resulting in body-wide, balanced toning.

Nonverbal instruction. This is often the hardest thing for newbies to get used to. During class, you’re expected to follow your instructor’s moves without verbal cues. Anderson believes this approach helps clients tune into and gain autonomy over their bodies. 

What areas does the Tracy Anderson Method target?

Core. Anderson's programs include a lot of abdominal and core exercises. 

Arms. A series of repeated arm movements using your own resistance and light hand weights tightens the biceps, triceps, shoulders, and other muscles of the upper body.

Legs. Anderson’s programs focus heavily on the leg muscles, with high repetition of motions like leg lifts, kicks, and deep knee bends.

Glutes. The rear end is another area of intense focus for Anderson. She uses many of the traditional hands-and-knees leg moves to tighten and lift the muscles of your butt.

Back. While many workout routines neglect the back, Anderson wants you to look good from all sides. 

Flexibility. Classes include many different stretches to increase your flexibility.

Cardio conditioning. The dance-based portion of core mat classes tends to be lower impact but still gets your heart pumping. Dance cardio workouts tend to be higher impact.

Strength. Anderson's program uses very light or no weights, as it aims to build muscle without adding bulk. Many fitness experts, however, believe it is also important to work with heavier weights because added resistance helps build bone, can increase resting metabolism, and benefits overall health.

In addition to whole-body workouts, Anderson sells targeted programs through her online shop and via third-party vendors under the brand Metamorphosis by Tracy brand. These cater to specific body types and goals:

  • Abcentric: You tend to gain weight in your middle.
  • Hipcentric: You’re pear-shaped, with your weight centered around your thighs.
  • Glutecentric: You’d like a shapelier, more lifted rear end.
  • Omnicentric: You want some firming all over your body.

Although scientific research doesn’t support the idea that you can “spot reduce” and trim fat from any specific part of the body, Anderson devotees swear by her targeted approach.

Cost. The price varies based on which DVDs you buy.

Good for beginners. Yes. This program is made for all fitness levels. However, Anderson recommends watch the breakdown steps to learn the exercises and starting slowly.

Outdoors. No. This program is meant to be done with a DVD.

At home. Yes. You can do Anderson's workouts anywhere in your home with a TV and DVD player.

Equipment required. Yes. You'll need 3-pound hand weights and a mat for many of the workouts.

Some of Anderson's programs can meet all your cardio and strength training needs in one workout. All you need are a DVD player, some light weights, and a mat. She even has special workouts for beginners, if you are just getting started.

You will get a great workout following Anderson’s DVDs, but check with your doctor first if you take any medication or have any medical problems.

If you like being in a class with other people and an instructor, a DVD-based exercise program is not the best choice for you. If you’re looking for a slow, meditative approach to fitness, this isn’t it. You'll be moving fast.

Is it good for me if I have a health condition?

Anderson’s combination of aerobic and toning workouts can help you shed pounds and strengthen muscles. If you have diabetes, this means lower blood sugar. Muscles use energy much more efficiently than fat; so ask your doctor about adjusting your diabetes treatment plan.

The cardio work in Anderson’s programs will also help lower blood pressure and cholesterol, cutting your risk for heart disease. If you already have heart disease, you should not jump into Anderson’s workouts unless your doctor gives the go-ahead. You should start on your journey to good health more slowly, maybe even in a cardiac rehab setting.

Also, if you have knee or back pain or arthritis , the high-impact routines of the aerobic workouts are not for you. There are other fitness programs that are much gentler on your joints.

Anderson has a workout just for pregnant women. So, if you were doing her workouts before you became pregnant, you should be able to transition to this one, as long as you have no problems with your pregnancy. But you will have to be careful of her high-impact aerobic tapes as the months roll by. Pregnancy hormones will cause your joints to become more relaxed and prone to injuries, so it’s best to stick to lower-impact workouts.

The Tracy Anderson Method is a dance-inspired cardio and mat exercise program that aims to build muscle and strength without adding bulk. There are a handful of studios in the US and abroad, but subscribing online is more accessible and considerably less expensive. Founder Tracy Anderson is not a certified fitness trainer or exercise physiologist, but her method has a long track record and has many devoted followers who swear by her program’s results.

Is the Tracy Anderson Method worth it?

Monthly membership at one of Tracy Anderson’s brick-and-mortar studios costs several hundred dollars a month plus a hefty one-time initiation fee, which may be too costly for many people. At $90 per month, the online studio is more affordable but still an investment. You can test the waters risk-free by signing up for a free two-week trial membership.

Is the Tracy Anderson Method suitable for beginners?

The Tracy Anderson Method is designed for all fitness levels. However, Anderson recommends that you start slowly and watch breakdown tutorials before starting classes.

What equipment is needed for Tracy Anderson workouts?

Besides athletic shoes and comfortable workout clothes, you’ll need a mat, a set of 3-pound hand weights, a set of 1-2 pound ankle weights, and a set of 1-2 pound wrist weights. Some niche Tracy Anderson programs require specific equipment, which you can purchase through the website.