How Dan Reynolds Stays Powerfully Fit at 38 with a Rigorous Strength-Training Routine
At 38 years old, Imagine Dragons frontman Dan Reynolds continues to command the stage with explosive energy, athletic movement, and a physique that reflects years of disciplined training. His performances are not passive—Reynolds is known for sprinting across massive stages, leaping off risers, swinging his body with intensity, and delivering emotionally charged vocals while maintaining control of his breath. To sustain that level of physicality well into his thirties, he relies on an intense, thoughtful, and consistently executed heavy-lifting routine. His approach is not just about aesthetics or strength for its own sake; it’s a lifestyle designed to support longevity, manage chronic health conditions, and keep him mentally grounded.
Dan Reynolds’ fitness journey is deeply intertwined with his personal history. He has spoken publicly about living with ankylosing spondylitis and other autoimmune-related issues that have caused him significant pain throughout different phases of his life. For him, movement is medicine. Heavy lifting, mobility work, and conditioning have become tools to fortify his spine, build resilience, and maintain a high quality of life. As he has matured, his training has evolved from sporadic exercise into a highly structured regimen that blends performance, wellness, and mental balance.
A major component of Reynolds’ routine is strength training rooted in Olympic lifting. These movements—cleans, clean-and-jerks, and heavy deadlifts—develop full-body power rather than isolated muscle strength. Olympic lifts challenge the central nervous system, demand impeccable technique, and recruit multiple major muscle groups at once. For Reynolds, this mode of training directly translates to performance: explosive strength equals explosive stage presence. Cleans help with speed and power, overhead movements reinforce shoulder stability, and deadlifts build posterior-chain strength that protects the lower back and hips. These exercises also require coordination and concentration, making them mentally stimulating and rewarding.
Reynolds typically begins his workouts with these heavy compound movements while he is fresh and focused. A common sequence might involve performing a series of power cleans immediately followed by front squats. The cleans prime the neuromuscular system, while the squats push the leg muscles, core, and stabilizers to work under load. Performing these movements back-to-back is demanding but effective, especially when programmed with gradually decreasing weights across the sets. This descending-weight structure allows Reynolds to perform his heaviest reps at the outset, then maintain good form and high volume as fatigue increases.
After the heavy lifting phase, Reynolds often transitions into circuit-style conditioning. These circuits are typically structured as descending ladders—starting with higher repetition counts and reducing them each round. The exercises in these circuits feature classic functional training tools: dumbbell front squats for leg and core strength, dumbbell push presses for powerful shoulder extension, burpees for explosive bodyweight conditioning, and air-bike intervals for intense cardiovascular work. This combination turns the workout into a hybrid of strength and endurance training. The heart rate stays elevated, the muscles stay under tension, and the pace mimics the demands of a concert environment where bursts of energy are required repeatedly over the course of hours.
One of the reasons Reynolds’ routine is admired is that it is intense but accessible. None of the exercises are gimmicky. There is no reliance on flashy machines or convoluted regimens. It’s the simplicity—paired with discipline—that makes it effective. You do big, hard movements: squat, push, pull, jump, sprint. Then you repeat with intelligence and consistency. This approach minimizes wasted time and maximizes functional benefits. It is the kind of training that prepares a body not just to look strong, but to be strong.
However, strength alone is not enough. Reynolds knows that with his autoimmune conditions, flexibility and mobility training are essential. Without it, heavy lifting could become risky. That’s why he dedicates a segment of nearly every workout to stretching, hip mobility work, and spinal flexibility exercises. Moves like pigeon pose, dynamic hip openers, shoulder mobility drills, and gentle extensions help maintain joint health. These practices mitigate stiffness, improve posture, and reduce the inflammation-related discomfort he has battled for years. In interviews, Reynolds has emphasized that mobility work has been transformative—not just physically but mentally, too. It helps him maintain a sense of calm and control in a life full of high-stress schedules and constant travel.
Recovery also plays a major role in his long-term sustainability. Touring can be taxing: late nights, jet lag, inconsistent sleep, and energy fluctuations can quickly undermine even the strongest fitness routine. Reynolds counters this by grounding himself in habits—proper hydration, stretching, and lifting—even when on the road. He has spoken about the sense of structure exercise gives him. It becomes an anchor—a daily, controllable element—amid the unpredictability of life as a global performer.
Equally important is his mindset. Reynolds does not treat fitness as punishment or an obligation; he treats it as a tool for well-being. His relationship with training is rooted in gratitude for what movement gives him—freedom from pain, emotional clarity, and the ability to do what he loves onstage. This positive relationship makes it easier to maintain consistency. Instead of burnout, he experiences reinforcement. Instead of pressure, he finds purpose. This mental reframing is a key reason he has been able to sustain such an intense regimen for so many years.
As he approaches his forties, Reynolds continues to refine and evolve his approach. His training is smarter and more intentional than ever before. He balances load with longevity, intensity with recovery, and discipline with flexibility. His routine is a testament to what can happen when someone takes ownership of their health and tailors their physical practice to their personal needs.
Dan Reynolds’ heavy-lifting routine is not just about staying in shape. It is about living powerfully in the face of challenges, maximizing his performance, and taking care of himself so he can take care of his art. At 38, he is stronger, more self-aware, and more committed than ever—and his training reflects that growth. Whether he’s lifting a loaded barbell or commanding an arena filled with thousands of fans, Reynolds proves that strength, discipline, and passion are ageless.