If you belonged to the era that mimicked dance moves from Kaho Naa… Pyaar Hai, chances are Hrithik Roshan’s early physique made a lasting impression. That was in 2000, when he was just 26. Fast forward to 2025, now 51, and Hrithik continues to impress with a powerful on-screen presence, especially in his latest role in War 2. His muscular frame has stirred a wave of admiration online, with fans drawing comparisons to iconic film physiques of the past.
The nickname once famously tied to Sunny Deol’s on-screen persona has now found its way to Hrithik, thanks to his remarkable transformation for the role of Kabir Dhaliwal in the recently released film. But this wasn’t just about building bulk. Behind the scenes was a well-planned training regimen guided by personal trainer Swapneel Hazare, who recently shared the details in a conversation with Health Shots.
According to Swapneel, the goal was to fine-tune Hrithik’s physical presence without straying too far from the silhouette fans already recognized. The emphasis was on giving the character a stronger frame with broad shoulders, thicker arms, and a cinched waist to create that timeless action-hero shape.
The training plan revolved around increasing upper body definition while maintaining a lean midsection. Online discussions across platforms like Instagram and Reddit have pointed out just how pronounced Hrithik’s arm development appears on screen, with some users even joking that his arms now rival the size of his head.
One viral clip shows Hrithik in slow motion while training for War 2, leaving viewers astonished at how he has maintained such a physique past the age of 50. So, what did it take to get there?
Swapneel outlines a traditional four-day strength split: chest on day one, back on the second, legs on the third, and arms on the fourth. Cardiovascular training was included not just for fat burning, but to enhance movement, speed, and recovery. This mix of mobility and function ensured Hrithik looked agile and explosive on camera, rather than bulky and stiff.
Considering his age and past injuries involving his back and knees, adjustments had to be made. Recovery, joint care, and flexibility were all part of the equation. Heavy lifting gave way to high-volume techniques like supersets and drop sets, allowing muscle growth without putting unnecessary stress on the joints.
To support both his dance sequences and action choreography, two tailored warm-up and mobility protocols were developed. One of the biggest challenges, according to Swapneel, was navigating a dance rehearsal during a period when Hrithik was managing both knee and back discomfort.
Describing Hrithik as a hybrid athlete, Swapneel says the actor’s training approach has evolved over time. The focus has shifted from lifting the heaviest weights to training smarter with better awareness of how the body reacts. More reps, more sets, and better mind-muscle connection replaced brute force. Each session ended with a cooldown aimed at relieving pressure on sensitive areas, and workouts were adjusted depending on how Hrithik felt on a given day.
Recovery strategies were as sophisticated as the workouts themselves. These included deep tissue therapy, ice baths, infrared saunas, and even hyperbaric oxygen treatments. Nutrition was another pillar of the routine, with careful attention paid to what Hrithik ate and when, ensuring that his body had everything it needed to repair and grow stronger. Sleep was the final and most essential piece of the puzzle. Although Hrithik has dealt with sleep difficulties, strict routines, supplementation, and screen-time management helped improve his rest, which Swapneel insists is non-negotiable for any serious transformation.
Having worked together since 2018, Swapneel has observed that while Hrithik’s dedication has remained constant, his approach has matured. Where he once relied on sheer willpower, he now applies a deeper understanding of how the body functions as a complete system. He pays attention to hydration, micro-nutrition, and his natural body rhythms to get the most out of each effort.
As for advice to younger men hoping to maintain peak fitness into their 50s, Swapneel’s message is clear: skip the gimmicks. Stay consistent. Stick to the fundamentals. It’s not about doing more, it’s about doing the basics correctly every single day.
