By Tanveer Zaidi (Actor–Author–Educationist)
Salman Khan, the charismatic megastar of Indian cinema, is not only known for his blockbuster films and magnetic screen presence but also for his impressive physique and unwavering commitment to fitness. Over the years, Salman has emerged as a pioneer of physical wellness in the Indian film industry, earning immense praise for his sculpted body, disciplined lifestyle, and the way he has inspired millions to prioritize health and fitness.
Salman’s journey into fitness began at a young age. According to various reports and interviews, the actor started lifting weights and training seriously in the gym when he was just 17 years old. Since then, his dedication has only intensified. Today, at an age when many struggle to maintain basic health routines, Salman Khan continues to push the boundaries of physical endurance and strength, serving as a true example of how discipline and consistency can lead to extraordinary results.
Fitness Routine Built on Discipline and Versatility
Salman Khan’s daily regimen is a masterclass in balancing intensity with adaptability. He follows a structured workout plan that includes weightlifting, resistance training, cardio exercises such as cycling and running, as well as swimming to enhance stamina and overall fitness. His workout schedule is not confined to the gym alone—he integrates fitness into his lifestyle, making use of available time throughout the day.
Even on hectic film sets or packed travel days, Salman finds time to exercise, sometimes opting for late-night or post-midnight workouts. There are instances where he reportedly works out multiple times a day, especially when preparing for a physically demanding film role. He is known to train for up to six days a week, incorporating push-ups, pull-ups, crunches, treadmill runs, and cycling sessions into his routine.
His dedication is so strong that he may hit the gym 4–5 times in a single day, depending on his work schedule and personal fitness goals. According to sources, his daily workouts can extend for more than an hour and often begin early in the morning before breakfast or resume late at night after shooting wraps up.
A Tailored Diet and the Power of Intermittent Fasting
Along with a rigorous training routine, Salman Khan places equal emphasis on maintaining a balanced and mindful diet. He is a strong advocate of intermittent fasting, specifically the 16:8 method, which involves fasting for 16 hours and eating all meals within an 8-hour window. This practice, increasingly popular among fitness enthusiasts, helps improve metabolism and supports fat loss while maintaining lean muscle.
His meals are high in protein and low in carbohydrates, focusing on clean, nutrient-rich foods. His diet typically includes lean meats like chicken and fish, a wide variety of fresh vegetables, healthy fats such as nuts and olive oil, and an abundance of hydrating fluids. Junk food, processed snacks, and sugary items are notably absent from his diet plan. His deep understanding of his own body helps him tweak his meals and workout strategy to suit the physical demands of different film roles, as noted in an article by The Indian Express.
Salman Khan is often credited with revolutionizing the concept of bodybuilding and fitness in Bollywood. Before his emergence, a muscular physique wasn’t considered a necessity for actors. However, with his shirtless appearances and well-defined build in films like Pyar Kiya To Darna Kya and Wanted, he set a new benchmark for physical aesthetics in Indian cinema. His commitment to staying fit has not only influenced his fellow actors but has also sparked a nationwide fitness movement, encouraging countless fans to take charge of their health.
Over time, his influence has extended beyond Bollywood, with fitness enthusiasts from across India and neighboring countries looking up to him as a role model. His disciplined approach and visible transformation over the decades have made him a symbol of strength, perseverance, and dedication.
Salman Khan doesn’t just focus on his physical health—he also prioritizes mental wellness, understanding the importance of a holistic approach to fitness. To maintain mental balance, he engages in creative and spiritual activities that bring him peace and clarity. One of his favorite hobbies is painting on canvas, which allows him to express emotions and disconnect from the chaos of celebrity life.
Additionally, Salman regularly listens to spiritual music and religious verses, which help ground him and bring about a sense of calm and focus. This practice, he believes, contributes to his inner peace and helps him stay centered amid the intense pressures of his profession.
Perhaps the most admirable aspect of Salman Khan’s fitness philosophy is his belief in consistency over perfection. Whether it’s before a meal, in between shoots, or late at night, he ensures that no day passes without dedicating time to his workouts. While he maintains a high-intensity routine, he also acknowledges the importance of rest, scheduling recovery days to allow his muscles to heal and prevent injuries.
Salman’s approach to health is not one of vanity but of discipline, self-respect, and inspiration. He doesn’t view fitness as a temporary goal but as a lifelong commitment—one that requires patience, resilience, and continuous self-awareness.
Salman Khan’s enduring passion for fitness has made him more than just a superstar—he has become a beacon of inspiration for aspiring actors, athletes, and ordinary individuals who dream of transforming their lives. His journey from a young gym enthusiast to a global fitness icon reflects not just the power of physical strength but also the mental tenacity and emotional balance required to sustain such a lifestyle.
In a world where fad diets and short-term fitness plans are abundant, Salman Khan stands as a testament to the effectiveness of discipline, dedication, and holistic well-being. For him, fitness isn’t just about looking good—it’s about feeling empowered, staying strong, and leading by example.
