Everything Donald Trump Jr. Does To Stay Fit

Donald Trump Jr. has been known to occasionally chow down on a burger and fries from McDonald's with his namesake father, President Donald J. Trump (here's what you'll find in Donald Trump's daily diet). However, it appears that he does take his fitness routine quite seriously. While the "Triggered" host frequently posts political memes and clips from his podcast to his Instagram account, there are also posts highlighting his passion for a diverse selection of workouts, including hiking, CrossFit, weightlifting, swimming, and golfing. 

His social media posts additionally show his love for blending fitness with family time, with him often having his children – Kai, Donald III, Tristan, Spencer, and Chloe – get in on the act. Clearly, Don Jr. is not only serious about keeping in shape; he's intent on making sure his kids also develop a love for exercise. Let's take a closer look at the different sports and activities that keep Don Jr. — and sometimes his whole family — moving.

In June 2017, Donald Trump Jr. posted a photo to Instagram of himself outdoors with his two oldest sons, Donald III and Tristan, captioning the photo: "The little men wanted to go for a hike so I threw some weight on my back and took them. Always great to be able to turn a family activity into a workout and helps me get ready for the backcountry later this summer." Trump then added that he was preparing to do two weeks "at altitude" with a 70-pound pack in August. That same month, he took to Facebook to show a photo from his mountain expedition at an unnamed location, writing, "I can't think of anything I [would] rather do away from the fam."

Hiking can provide a multitude of benefits, including better sleep, greater strength, less anxiety and depression, reduced blood pressure, lower risk of heart disease, improved blood sugar, and a healthier weight. It also creates less stress on your joints compared to running, so it's a low-impact way for those with arthritis pain to get their heart rate up. (You may also be interested in learning whether hiking is harder than running.)

Donald Trump Jr. is also a fan of CrossFit, which is known for its high-intensity, functional movements and its varied routines called Workout of the Day (WOD). In a 2017 Instagram post, Don Jr. shared his WOD: "Run 1 mile do 100 pull-ups 200 push-ups 300 air squats then run another mile." His Instagram activity also shows that his oldest daughter, Kai, shares his enthusiasm for CrossFit, with her joining her dad in the gym for a weightlifting session in February 2018. 

CrossFit offers a range of potential health and fitness benefits. The constantly varied workouts can help improve muscle strength and stamina, especially when resistance is progressively added. This variety also keeps muscles challenged and engaged, supporting ongoing physical progress. CrossFit's high-intensity power training (HIPT) may enhance aerobic capacity by increasing how much oxygen you consume exercising (VO₂ max), although more research is needed to confirm its long-term effects. 

Functional movements like squats and kettlebell swings can also boost agility, balance, and flexibility, helping to reduce injury risk and support mobility as you age. Additionally, CrossFit can be an efficient calorie-burning workout, making it a useful tool for weight management when paired with a healthy diet.

Donald Trump Jr. is no stranger to weight rooms, and in November 2017, he shared an Instagram video showing him setting a personal deadlift record of 375 pounds. However, while he was "psyched," Men's Health was less than impressed with his efforts, calling it "we-watched-this-yesterday-and-our-backs-still-hurts atrocious" and pointing out that poor mechanics could lead to serious back issues like herniated discs. In fact, even Trump acknowledged that there were problems with his form, saying, "Back too rounded legs up to fast etc etc." So, hopefully, he's improved since then and is applying proper technique to his lifts.

When done correctly, strength training offers a powerful array of benefits. As we age, we naturally lose lean muscle mass — but strength training helps preserve and rebuild it, supporting a healthier body composition and boosting metabolism for more efficient calorie burning (although weightlifting doesn't burn as many calories as you think). It also strengthens bones, reducing the risk of osteoporosis, and can ease symptoms of chronic conditions like arthritis, back pain, and heart disease. Beyond the physical perks, strength training enhances balance, stability, and overall function, helping maintain independence as we grow older. There's even evidence it may sharpen cognitive function, making it a smart choice for both your body and brain.

Judging by Donald Trump Jr.'s Instagram posts, swimming with his kids is one of his favorite activities with his children. Whether that means horsing around in the pool or taking them all out boating, family time clearly means spending time in the water. Trump has even found ways to enhance the exercise benefits of water play, for example, by tossing his daughter in the air while in the pool for a shoulder workout or jumping off the side of the family's boat for a dip in the water.

Swimming has many health benefits. It is an excellent full-body workout, largely thanks to the water's natural buoyancy and resistance. It's a low-impact exercise that's gentle on the joints, making it ideal for people with arthritis, obesity, pregnancy-related discomfort, or limited mobility. Swimming also supports heart health by lowering blood pressure and cholesterol and has even been linked to reduced risk of heart disease and early death. It can strengthen the lungs, build muscle, improve aerobic capacity, and burn calories efficiently. 

Lastly, swimming has been shown to enhance cognitive function, support healthy aging, and improve mental health by reducing anxiety and depression. Its calming, meditative quality makes it a powerful stress reliever for people of all ages and fitness levels.

Much like his famous father, Donald Trump Jr. frequently partakes in the sport of golf, and he's passing that love along to his kids. In March 2025, he posted photos of his smiling family joining him in hitting the links (via Instagram). While the post didn't say their location, the outing may have been in conjunction with Kai Trump's participation in the Junior Invitational at Sage Valley Golf Club in Graniteville, South Carolina, around that same time. Illustrating her love of the sport, it has also been reported that Trump's oldest daughter has committed to playing on the women's golf team at the University of Miami after her high school graduation.

A 2016 scoping review published in the British Journal of Sports Medicine identified a range of potential health benefits of playing golf. As a form of moderate-intensity physical activity, golf can help prevent and manage chronic diseases such as heart disease, type 2 diabetes, stroke, and some cancers. Research also links golf to improvements in cardiovascular fitness, blood lipid profiles, insulin-glucose regulation, and body composition. It's also considered a suitable activity for older adults and individuals recovering from cardiac or stroke events. Golf may also improve balance, muscular strength, and bone health, particularly in older or female players. From a respiratory and metabolic standpoint, regular participation can enhance lung function and support blood sugar control. Moreover, golf fosters mental wellness by promoting social interaction, self-esteem, stress relief, and a sense of purpose — factors known to enhance quality of life and emotional resilience.