Few people in their 50s can claim of having eight-pack abs. Nevertheless, Shah Rukh Khan’s fitness extends beyond his sculpted abdomen and massive biceps. Pathaan, the 57-year-old actor’s newest film, depicts him in a strong and chiselled avatar, effortlessly performing action-packed sequences. This isn’t his first significant bodily change; remember his six-pack abs from Om Shanti Om in 2007?
We chatted with his fitness trainer Prashant Sawant, who has worked with SRK for the past 23 years, to break down his Pathaan training programme. In this interview, he discusses the actor’s attitude to fitness, lifestyle habits, and what it’s like to work with him.
You’ve been working with Shah Rukh Khan for more than two decades. How has his fitness improved over time?
Prashant Sawant (PS): He has had several injuries and procedures throughout the years. As he gets older, he becomes more cautious, and his fitness levels rise as a result. He’s getting stronger, fitter, and more patient with his body. He also does extensive fitness research.
What was it like working with him?
PS: He has a sportsman’s mindset and approach to his physique. As a result, he makes it extremely simple for me to train him. He delegated a lot of authority and freedom in dictating his workouts to me.
Can you walk us through the workout programme you’ve devised for Pathaan?
PS: We’ve been working with his body for a long time. We worked on this type of position for the first time in Om Shanti Om, and then again in Happy New Year. So we already had the foundation and framework in place. Taking it to the next level in Pathaan was simpler since we could rely on our previous strength and muscle memory. Even after he was hit, Covid maintained a strong dedication to his training and activity. Shah Rukh Khan worked out every day and sent me images of his improvement.
This time, we included new workout options, such as circuit training. The emphasis was on strength training and being stronger since his character in Pathaan demanded it. The goal was to make him appear more prominent. We never intended to show off his physique, but the results were so good that we also decided to include a couple of photos of it.
My training style is to concentrate on one or two body areas at a time and execute workout variants related to those. We attempted to focus on the body parts that were weaker. We had to rebuild his shoulder strength because he had a shoulder problem. Shah Rukh Khan enjoys working out his core, thus we included deadlifts and squats.
What role does his food have in his fitness?
PS: I feel that three factors are critical to your fitness: training, nutrition, and supplements. We had a detailed strategy for his diet, multivitamin and protein consumption, recuperation, and so on. He’s not a huge eater, but for this part, Shah Rukh Khan increased his protein intake to gain muscular bulk.
What recommendations would you provide to others who want to build SRK’s physique?
PS: Shah Rukh Khan’s body in Pathaan is the result of his devotion, persistence, and patience. He never talks on the phone or listens to music when he goes to the gym to work out. When your mind and body are in sync, the benefits come faster.