Here’s how the 48-year-old actor keeps active as he gets older.
Hrithik Roshan introduced Bollywood to the joys of aesthetic fitness when he made his debut in Kaho Naa… Pyaar Hai in 2000, with huge biceps and an outstanding V-shaped body. Over two decades later, he’s still one of the industry’s fittest men, capable of outperforming performers half his age. To learn more about the actor’s daily training routine, we chatted with Kris Gethin, celebrity trainer and co-founder of Kris Gethin Gyms. Gethin and Hrithik Roshan are working together to maintain and raise his fitness, from working around his ailments to mixing up his training regimens.
How long have you been in collaboration with Hrithik Roshan?
KRIS GETHIN: I began working with him at the end of 2011. That was to prepare him for Krrish. Because I do a lot of work overseas, we usually train online, but we sometimes train in person on occasion. I’ve started working with him again, and we’ve finished the first phase of his metamorphosis for his forthcoming film, Fighter, after 12 weeks.
How many days a week do you work out with him?
KG: We practise five days a week. So, two days on and one day off is typical. However, if he has fully recovered and slept well, we may workout three days in a row.
Can you tell us about Hrithik Roshan’s training routine?
KG: His weight training sessions are 45-60 minutes long. Each session focuses on two body components, such as the back and biceps, chest and triceps, or shoulders and abs. In addition to his cardio, he strives to do a minimum of 10,000 steps every day. Every day, he performs around 40 minutes of cardio, whether it’s a jog or a swim at the beach. We constantly vary things up because we don’t want the body to adapt and the workout to get dull and monotonous.
What are some of the most noticeable changes in his fitness since you began training him?
KG: I can tell that he has lost some muscle since coming here this time 12 weeks ago, compared to when we initially exercised in 2011. It’s unavoidable as he gets older. So we had to concentrate on muscle growth. He has also suffered several injuries and undergone several operations throughout the years. This time around, our training has been quite different, with more preparation, mobility exercises, stretching, massages, foam rolling, and so on.
I’ve had to prioritise his sleep as well as his water. Many individuals are unaware that their ailments are the consequence of a lack of sleep, rehabilitation, or water. Hrithik goes to bed at around nine o’clock every night. He has moved all of his meetings from nighttime to noon sessions. He has also begun to consume a gallon of water every day.
What are the finest health habits you follow with the actor and would recommend to others?
KG: Many people avoid doing cardio on a daily basis because they believe it would harm their progress. This is a legend. Increased blood flow enhances nutrition transfer to the targeted area where you are training. Furthermore, cardio is beneficial for the heart.
Can you define Hrithik Roshan’s fitness philosophy?
KG: It’s really cautious. Everything is meticulously planned by him. That, I believe, comes with age and having been involved in so many injuries. He must be quite meticulous in his technique prior to weight training. We spend approximately 30 minutes preparing before he ever takes up a weight.
His method is also instinctive. If he doesn’t feel well one morning, perhaps because he’s pulled a hamstring, he will avoid completing specific workouts that might aggravate the injury.
Can you suggest five muscle-building workouts for folks over the age of 40?
KG: As we become older, we want to train in a safer environment. To gain muscle, try the following exercises:
Curls with an EZ bar:
EZ bar curls are excellent for biceps training, and I prefer them since they are gentler on your elbow joints.
Face pulls:
Face pulls are beneficial to the deltoids, particularly the rear deltoids. I’ve discovered that many people have weak back shoulders because they only train muscles they can see in the mirror.
Seated incline curls with dumbbells:
Seated incline curls with dumbbells are excellent for biceps training.
Reverse grip rows:
Reverse grip rows are excellent for your back. They can be done with a barbell or a dumbbell.
Straight arm lat pull downs:
Another effective back exercise that pre-fatigues the muscle before moving on to larger motions, so you don’t have to go as heavy and risk injury.
