When Hrithik Roshan opened up about longevity, injury struggles: ‘One set would be for four minutes’

Having a trained physiotherapist or fitness expert makes sure the load, speed, and posture are right for your healing stage

Hrithik Roshan talks about his injuries (Photo: Hrithik Roshan/Instagram)

Hrithik Roshan once opened up about wanting to be healthy and fit, saying his “personal fitness goals have a lot to do with my films, but more to do with my longevity. It’s more about being healthy than being attached to the six-packs or the biceps.”

Admitting that he has endured many injuries, including one that led to him not being able to lift weights briefly, he said that consistency helped him regain confidence to lift more. “Injuries are a whole, separate show if you ask me (laughs). I was so injured that I discovered that I couldn’t lift weights. So, I used to take half a pound and do bicep curls in the slowest possible speed. So, one set would be for four minutes. But slowly, that changed into a better weight and then more weights. Eventually, 5, 10, pounds. You can’t do it by yourself and need someone who is egging you on and motivating you to progress. That little push is important,” the Koi… Mil Gaya told Zee Studios..

Why does even a small load feel so heavy during recovery?

Dr Swapnil Zambare, consultant arthroscopy, KIMS Hospitals, Thane, said after an injury, your body goes into a protective mode. “Muscles quickly lose strength, joints become stiff, and your brain becomes extra cautious with movement. Even half a pound can feel like a challenge because your stabilising muscles are not ready to work like they did before. Pain, swelling, and fear of reinjury also slow down how muscles are activated,” explained Dr Zambare.

That’s why early rehab focuses more on controlled motion and technique rather than on the actual weight.

Slow reps with minimal weight allow the muscle to work without stressing healing tissues, said Dr Zambare. “The controlled pace improves muscle activation, balance, and joint alignment. More importantly, it teaches the body to move properly again. Once the movement feels smooth and pain-free, you can gradually increase the weights. This steady progression lowers the chance of setbacks,” said Dr Zambare.

Here’s what to consider (Photo: Getty Images/Thinkstock)

What role does guidance or supervision play during this phase?

A lot, said Dr Zambare, emphasising that after injuries, people usually either push too hard or hold back too much. “Having a trained physiotherapist or fitness expert makes sure the load, speed, and posture are right for your healing stage. Small cues like how to hold a weight, how deep to bend, or when to stop make a huge difference in recovery. That ‘little push’ Hrithik mentioned often helps people overcome fear and rebuild confidence,” said Dr Zambare.

Story continues below this ad

What should someone keep in mind when restarting workouts after an injury?

*Start slow, stay consistent. Strength returns gradually, not overnight.
*Pain is feedback. Mild discomfort is okay; sharp pain means stop.
*Prioritise form over numbers. Good technique protects your joints.

Also Read | When Milind Soman recalled the time he felt ‘very refreshed’ after taking off his shoes, answered why he started running barefoot: ‘It changed my posture’

*Focus on mobility. Flexible muscles heal better and prevent re-injury.
*Build supporting muscles. Core, glutes, and back muscles are key stabilisers.
*Rest well. Sleep and nutrition help repair tissues faster.
*Progress in small steps. Increase weight only when the current load feels easy.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

📣 For more lifestyle news, click here to join our WhatsApp Channel and also follow us on Instagram