Donald Trump Jr. is sometimes seen indulging in a burger and fries from McDonald’s with his father, President Donald J. Trump (learn more about Donald Trump’s daily diet here). However, it seems that he takes his fitness regimen seriously. While the “Triggered” host often shares political memes and clips from his podcast on Instagram, he also posts about his enthusiasm for a range of workouts, including hiking, CrossFit, weightlifting, swimming, and golfing.
His social media also reflects his love for combining fitness with family time, frequently involving his children — Kai, Donald III, Tristan, Spencer, and Chloe — in his activities. It is clear that Don Jr. is committed to staying fit and ensuring his kids develop a passion for exercise. Let’s explore the different sports and activities that keep Don Jr. — and sometimes his entire family — active.
Hiking
In June 2017, Donald Trump Jr. shared a photo on Instagram of himself outdoors with his two oldest sons, Donald III and Tristan, captioning it: “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.” He added that he was preparing for two weeks “at altitude” with a 70-pound pack in August. That same month, he posted a photo from a mountain expedition on Facebook, expressing his enjoyment of the activity.
Hiking offers numerous benefits, such as improved sleep, increased strength, reduced anxiety and depression, lower blood pressure, decreased heart disease risk, better blood sugar levels, and a healthier weight. It also places less stress on joints compared to running, making it a great low-impact exercise option for those with arthritis pain. (You might also want to explore whether hiking is harder than running.)
CrossFit
Donald Trump Jr. is also a CrossFit enthusiast, known for its high-intensity, functional movements and 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 shows that his oldest daughter, Kai, shares his enthusiasm for CrossFit, joining him for a weightlifting session in February 2018.
CrossFit offers various health and fitness benefits. The diverse workouts can enhance muscle strength and stamina, especially when resistance is progressively added. This variety keeps muscles engaged, supporting ongoing physical progress. CrossFit’s high-intensity power training (HIPT) may improve aerobic capacity by increasing VO₂ max, although more research is needed on its long-term effects.
Functional movements like squats and kettlebell swings can boost agility, balance, and flexibility, reducing injury risk and supporting mobility as you age. CrossFit is also an efficient calorie-burning workout, making it a useful tool for weight management when combined with a healthy diet.
Weightlifting
Donald Trump Jr. is familiar with 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 criticized his form, warning of potential back issues like herniated discs. Trump acknowledged the issues with his form, saying, “Back too rounded legs up too fast etc etc.” Hopefully, he has since improved and applies proper technique to his lifts.
When done correctly, strength training provides numerous 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 (though weightlifting doesn’t burn as many calories as one might think). It also strengthens bones, reducing osteoporosis risk, and can alleviate symptoms of chronic conditions like arthritis, back pain, and heart disease. Beyond physical benefits, strength training enhances balance, stability, and overall function, helping maintain independence as we age. There’s even evidence it may sharpen cognitive function, making it beneficial for both body and brain.
Swimming
Based on Donald Trump Jr.’s Instagram posts, swimming with his kids is one of his favorite activities. Whether it’s playing in the pool or boating, family time often involves water. Trump even incorporates exercise by, for example, tossing his daughter in the air for a shoulder workout or jumping off the family boat for a swim.
Swimming offers numerous health benefits. It’s an excellent full-body workout due to the water’s natural buoyancy and resistance. It’s low-impact, making it ideal for those with arthritis, obesity, pregnancy-related discomfort, or limited mobility. Swimming supports heart health by lowering blood pressure and cholesterol and is linked to a reduced risk of heart disease and early death. It can strengthen the lungs, build muscle, improve aerobic capacity, and burn calories efficiently.
Finally, swimming enhances cognitive function, supports healthy aging, and improves mental health by reducing anxiety and depression. Its calming, meditative quality makes it a powerful stress reliever for all ages and fitness levels.
Golfing
Much like his father, Donald Trump Jr. enjoys golfing and is passing that love to his kids. In March 2025, he shared photos of his family enjoying time on the golf course (via Instagram). The outing might have coincided with Kai Trump’s participation in the Junior Invitational at Sage Valley Golf Club in Graniteville, South Carolina, around that time. Demonstrating her passion for the sport, it’s reported that Trump’s oldest daughter plans to play on the women’s golf team at the University of Miami after high school graduation.
A 2016 scoping review in the British Journal of Sports Medicine identified various health benefits of golf. As a moderate-intensity physical activity, golf can help prevent and manage chronic diseases like heart disease, type 2 diabetes, stroke, and certain cancers. Research links golf to improved cardiovascular fitness, blood lipid profiles, insulin-glucose regulation, and body composition. It’s also suitable for older adults and those recovering from cardiac or stroke events. Golf can enhance balance, muscular strength, and bone health, especially in older or female players. Regular participation may improve lung function and support blood sugar control. Additionally, golf promotes mental wellness by encouraging social interaction, self-esteem, stress relief, and a sense of purpose, enhancing quality of life and emotional resilience.
