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Kristi Noem Workout Routine

Hanna Walther Author Profile



What does Kristi Noem’s workout routine look like?

Kristi Lynn Noem is South Dakota’s first female governor and is a prominent figure in the Republican party in the United States.

Known for her fierce loyalty to her state and its residences, Noem gained popularity in recent years for her endorsement from former US President Donald Trump when she ran for governor of South Dakota in 2018.

As tough and controversial as Kristi Noem may be, there’s no denying that she looks incredible at 51 years old, and her workout routine and diet plan are constantly discussed whenever she makes a public appearance.

While this post does not contain her exact fitness routine, it is a compilation of interviews she’s done, social media commentary, and information from experts in the field.


Current Stats 

  • Height:‎ 5’7″
  • Weight: 128 Pounds
  • Age: 51 Years Old
  • Birthday: November 30, 1971
  • Accolades: First Female Governor of South Dakota, New York Times bestselling author of Not My First Rodeo: Lessons Learned From the Heartland


Workout Principles

As South Dakota’s governor, Kristi Lynn Noem has one of the busiest jobs in politics.

She has always been active; from growing up on a ranch, pheasant hunting, and playing sports, physical activity has always been part of her daily routine.

Kristi Noem has shared that she enjoys CrossFit workouts and also does her fair share of networking and building relationships with other politicians that she meets in the gym.

The elected governor of South Dakota works out at least five days a week and sticks to a healthy diet plan to keep her body looking lean and toned.


Kristi Noem’s Workout Routine

Before serving in the South Dakota House, Noem mentioned that she always works out at least five days a week.

As a mother of three children, her time in the gym allows her to focus on herself and her own health.

Here is the Kristi Noem workout routine:


Monday – Upper Body Strength Training

On Monday, Kristi Noem completes an upper body strength training workout to sculpt her killer arms.

Strength training is ideal for any age group and can improve posture, stability, and fat loss while reducing the risk of injury, back pain, heart disease, and lowering stress.

  1. Rows (3 sets, 12 reps)
  2. Pull ups (3 sets, 12 reps)
  3. Shoulder press (3 sets, 12 reps)
  4. Tricep kickbacks (3 sets, 12 reps)
  5. Push ups (3 sets, 12 reps)
  6. Bicycle crunches (3 sets, 12 reps)
  7. Russian twists (3 sets, 12 reps)
  8. Plank (3 sets, hold for 1 minute)


Tuesday – Cardio

As the governor of South Dakota, Kristi doesn’t have an excess of time to spend in the gym. She does set aside time at least once a week for a run, whether outdoors or on the treadmill.

The benefits of cardiovascular exercise for women in their 50s include reducing the risk of heart disease, improving mobility, and assisting in weight loss.


Wednesday – Lower Body Strength Training

On Wednesday, Kristi may perform a lower body strength training workout to keep her legs and glutes powerful.

Here are some of the lower body exercises the governor may do:

  1. Step ups (3 sets, 10 reps)
  2. Box squat (3 sets, 10 reps)
  3. Deadlift (3 sets, 10 reps)
  4. Walking lunge (3 sets, 10 reps)
  5. Goblet squat (3 sets, 10 reps)
  6. Calf raise (3 sets, 10 reps)
  7. Lateral lunge (3 sets, 10 reps)


Thursday – Yoga Class

Kristi Noem emphasizes the importance of finding ways to relax for your own mental health and well-being.

She enjoys a weekly yoga class to find her calm and relieve stress from her job as governor.


Friday – Outdoor Run

If the South Dakota weather permits, Kristi Noem goes for a long run outdoors to clear her head and get ready for any weekend events she has on the calendar.

Kristi is known in the community for running in 5K races with her family, so running seems to be a regular occurrence in her workout routine. 


Saturday – Full Body Strength Training

Kristi Noem kicks off the weekend with a full body strength training workout. She loves lifting weights and challenging her body to achieve more.

Here is a typical full body strength workout in the Kristi Noem workout routine:

  1. Burpees (4 sets, 8 to 10 reps)
  2. Push up to plank jack (4 sets, 8 to 10 reps)
  3. Russian twist to pike (4 sets, 8 to 10 reps)
  4. Deadlift to upright row (4 sets, 8 to 10 reps)
  5. Glute bridge with chest press (4 sets, 8 to 10 reps)
  6. Squat (4 sets, 10 reps)
  7. Overhead shoulder press (4 sets, 8 to 10 reps)


Sunday – Rest Day

Kristi Noem takes Sunday to let her body rest and her muscles recover from any heavy weightlifting she did that week. She may perform some light yoga, go for a light stroll outdoors, or do some easy stretching.


Kristi Noem’s Diet 

Kristi Noem’s diet plan, along with hitting the gym regularly, contribute to her impressive figure.

Kristi’s diet includes lean protein, including fish, chicken, and turkey, fruits and vegetables, and whole grains, and drinks a lot of water each day to achieve her fitness goals.

As an avid hunter, Kristi Noem enjoys eating meat each day but finds healthy, lean options that are low in sodium and keep her feeling energized.

She eats three meals each day and has light snacks, like nuts, fruit, and yogurt, throughout the day if she needs a boost of energy.

Here is Kristi Noem’s diet:


1. Breakfast

  • Oatmeal
  • Coffee
  • Egg whites
  • Fresh berries


2. Lunch

  • Grilled chicken
  • Brown rice
  • Salad with kale and veggies


3. Dinner

  • Skirt steak or salmon
  • Roasted cauliflower
  • Baked sweet potato
  • Quinoa



While Kristi Noem hasn’t revealed exactly which supplements she takes, it’s safe to assume she takes a multivitamin to support her energy levels and workout routine. The vitamins and minerals in various supplements boost her immune system and keep her healthy. 

Here are some supplements she likely takes:



There’s no doubt that Kristi Noem’s workouts are intense, and her diet plan requires planning and dedication.

Particularly for women, hitting the gym regularly and eating healthy becomes more important over 50. As an avid hunter and farmer, being physically fit has always been a part of who Kristi Noem is.

As the current governor of South Dakota, Kristi Noem has a lot on her plate, but she prioritizes her health and wellness so she can continue to enjoy a long, healthy life with her family and friends.

What do you think about Kristi Noem’s workout routine and diet? Leave a comment below.

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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