Bollywood superstar Salman Khan continues to defy age, recently stunning fans with a shirtless picture at 59, showcasing a remarkably ripped physique and abs. The actor’s caption, “Kuch haasil karne ke liye kuch chhodna padta hai.. Yeh bina chhode hai” (To achieve something one needs to let go of some things…this is without letting go), hinted that his impressive form isn’t a result of extreme, unsustainable measures, but rather a disciplined and consistent lifestyle. So, what exactly is the secret behind Salman Khan’s enduring fitness that allows him to maintain such a physique at nearly 60 years old?
The Philosophy: Consistency, Discipline, and “Old-School” Training
Salman Khan’s fitness mantra extends beyond the gym, emphasizing that “More than in the gym, the body is made out of the gym”. His long-time trainer, Rakkesh R Uddiyar, who has worked with him for over two decades, reveals that the actor avoids “fancy routines” and instead sticks to a classic, old-school bodybuilding approach. This philosophy prioritizes discipline, a strong mind, and consistency over extreme or trendy fitness fads. Khan believes fitness is a lifestyle, not a short-term goal, maintaining consistency and balance in his regimen.
Salman Khan’s Rigorous Workout Regimen
The superstar’s workout routine is built on a foundation of intensity, volume training, and minimal rest. He trains six days a week, ensuring that age is merely a number when it comes to his dedication.
High-Intensity Interval Training (HIIT) with Giant Sets
Khan’s routine incorporates High-Intensity Interval Training (HIIT), often utilizing “giant sets” where he performs several exercises consecutively without significant breaks. Rest periods are kept to a minimum, typically around 30 seconds, primarily the time it takes to move between exercises. This intense training style is known to increase sweating, expedite fatigue, and burn more calories in a shorter duration. His gym sessions often last between 45 minutes to an hour. On other days, his overall training might extend to 90-120 minutes.
Focus on Volume Training
Instead of lifting extremely heavy weights, Salman Khan emphasizes “volume training,” which involves more repetitions with moderate weights. This approach is effective for building muscle strength and endurance while minimizing the risk of injury.
Specific Workout Breakdown
A typical workout week for Salman Khan involves a split focusing on different muscle groups, with specific exercises targeting various areas:
- Warm-up: He starts with exercises like jumping jacks, squats, and push-ups.
- Weight Training: Three days a week are dedicated to weight training. This includes:
- Chest and Biceps: Bench press (inclined and flat) and approximately 10 variations of chest exercises such as inclines, push-ups, and flyes.
- Back and Legs: Deadlifts are crucial for developing both back and leg muscles.
- Shoulders: Shoulder push press.
- Arms: He performs 4 sets of 6-8 reps for smaller muscles and 6 sets of 12-14 reps for larger muscles.
- Cardio and Abs: Three days a week are dedicated to cardio.
- Cardio Sessions: These often begin with a 15-minute run on the treadmill.
- Abs Circuit: Includes crunches, reverse crunches, back extensions, and side planks.
- Bodyweight Exercises: Khan is known for his impressive capacity, reportedly performing 2000 sit-ups, 1000 push-ups, or 500 crunches at a time.
- Outdoor Activities: He enjoys cycling and has been known to cycle for three hours to Panvel (near Mumbai) on “bad days”.
- No Skipping: His trainer notes that Salman “does not sleep without weight training and cardio”. Even during hectic schedules, he ensures he hits the gym, sometimes as late as 1 or 2 AM.
Salman Khan’s Disciplined Diet Plan
Salman Khan firmly believes that diet is as critical as exercise, stating, “the kind of food you eat is as important as your workout”. He adheres to a strict protein-rich, home-cooked diet, significantly cutting out processed and sugary foods.
Emphasis on Protein and “Ghar Ka Khana”
Protein is a cornerstone of his diet, with sources like egg whites, chicken breast, fish, and lean beef being staples. He also prefers simple, traditional Indian home-cooked meals, often cooked by his mother, prioritizing “ghar ka khana” (home-cooked food).
A Typical Daily Meal Plan
While his diet adapts for film roles, the core principle remains “Eat clean and eat simple”.
- Morning (Breakfast): He kickstarts his day with four to eight egg whites, low-fat milk, oatmeal, and fruits. He also incorporates porridge, regular bread and butter, and wheat chapatis. He often performs fasted cardio in the early morning.
- Pre-Workout: A protein shake and two egg whites.
- Lunch: His lunch usually includes five chapatis, grilled vegetables, and a salad, alongside fish or chicken, and sometimes brown rice or sweet potato.
- Snacks: When hunger strikes, he reaches for a protein bar and a handful of nuts. Mid-morning and afternoon snacks also include protein shakes or protein with salad.
- Dinner: Dinner typically consists of two egg whites, fish or chicken, and soup, with minimal carbohydrates. Occasionally, he indulges in Italian food.
- Post-Workout: Oats, almonds, three egg whites, and a protein bar.
- Hydration: Drinking plenty of water is essential to stay hydrated during and after workouts.
Calorie Management and Cheat Meals
Salman Khan practices calorie management, consuming more calories on heavy training days and fewer on lighter days or rest days. When preparing for shirtless scenes, he gradually reduces calories while maintaining high protein intake. He allows himself a cheat meal once a week, but ensures his intake does not exceed 2000 calories, with biryani being a favorite indulgence.
Beyond the Physical: Mental Fortitude and Lifestyle
At 59 (born December 27, 1965), Salman Khan’s ability to maintain such an impressive physique is a testament to his mental strength and a disciplined lifestyle. He treats fitness as a way of life, not a temporary goal, demonstrating remarkable self-motivation and commitment. His trainer emphasizes that Khan’s motivation is intrinsic, and he rarely skips a workout unless absolutely necessary, showcasing an unmatched dedication that has inspired generations.
In essence, Salman Khan’s secret lies not in fleeting trends or extreme measures, but in an unwavering commitment to consistent, high-intensity old-school training combined with a strict, protein-rich, home-cooked diet and an overall disciplined lifestyle. This holistic approach proves that with dedication, age truly is just a number when it comes to achieving and maintaining peak physical fitness.
