Archive · 14 Sep 2026
At 53, Arjun Rampal Shares Fitness Lessons Beyond Six-Pack Abs
Arjun Rampal is 53 and recently showed his strong body in photographs from the gym.
He says staying fit becomes harder as people get older.
For one acting role, he gained and then lost a lot of weight very quickly.
His training included running, swimming, cycling and lifting weights.
He also learned that keeping his joints flexible and mobile was important.
Most people do not need to train as intensely as a movie actor.
The article says adults should do regular cardio and muscle-strengthening exercises.
Stretching, balance exercises, healthy food and enough sleep are also helpful.
People with health problems should ask a medical professional how to exercise safely.
Arjun Rampal shared gym photographs showing his defined physique and captioned them, “One day at a time... time for the return of daddy cool.”
Rampal said gaining and losing weight in his 50s was harder than in his 20s and 30s.
For Rana Naidu, he gained about 14 kg in two months and lost 12 kg in roughly six weeks.
His demanding routines included running, swimming, cycling, paddle, tennis, weight training, intermittent fasting and a protein-rich diet.
The article recommends combining cardio, strength training, mobility work, balanced food, sleep and recovery rather than pursuing an actor’s extreme regimen.
- Who
- Actor Arjun Rampal is the central person in the article.
- What
- Rampal shared a gym post displaying his physique, while the article discussed his fitness experiences and general advice for staying active after 50.
- When
- The gym post was shared on Sunday; the article also cites a 2025 interview with Hindustan Times.
- Where
- The post was shared online, and Rampal discussed his fitness training in connection with film roles.
- Why
- Rampal trains to meet the physical demands of acting roles, while the article uses his experience to explain sustainable fitness after 50.
- Age
- Arjun Rampal is 53.
- Recent post
- He shared photographs from a gym workout and referred to a return of “daddy cool.”
- Rana Naidu transformation
- He gained about 14 kg in two months and lost 12 kg in roughly six weeks.
- Weekly running
- During that period, he ran four 10 km runs and 5 km on each of the other three days, totaling 45 km weekly.
- Crakk preparation
- His routine included daily open-water swimming, 10 km runs three times a week and a protein-rich diet.
- Injury
- Rampal said he suffered two slipped discs during the Crakk shoot and took two weeks off.
- WHO activity guidance
- The World Health Organization recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly, plus muscle-strengthening exercises on at least two days.