Kareena Kapoor's Fitness Regimen at 44: The Importance of Strength Training

Kareena Kapoor Khan, a prominent figure in Bollywood, has shifted her fitness focus as she approaches her mid-40s, emphasizing strength training as a crucial component for women in this age group. Her trainer, Mahesh Ghanekar, shared insights into her current workout routine, which combines weight training, high-intensity interval training, and functional exercises, tailored to enhance her strength and overall well-being.

At 44, Kapoor is not pursuing the size-zero standards that characterized her earlier career but is instead concentrating on building physical strength. Ghanekar, who has trained Kapoor for over two years, noted that her commitment to a consistent workout schedule has been paramount. "Kareena has been doing strength training with me at least four times a week, alternating days to allow for recovery, which is essential for muscle growth," he explained in an interview with HT Health Shots on June 9, 2025.

The regimen includes a variety of exercises designed to elevate heart rates significantly—often reaching between 135 to 180 beats per minute—while burning approximately 400 to 500 calories per hour. "The aim is to push the heart rate and monitor how quickly it recovers, which is indicative of fitness levels," Ghanekar stated. The workouts typically last over an hour and incorporate 14 to 15 different variations, ensuring a comprehensive approach to training.

Kapoor has reportedly reduced her weight from 67.5 kg to approximately 64 kg and is targeting an additional weight loss of 2-3 kg. Ghanekar remarked on the transformation in her physique and mindset, highlighting that effective strength training has led to visible improvements in her body composition.

The importance of strength training for women, particularly those aged 40 and above, cannot be overstated. Ghanekar emphasized that this demographic often faces significant bodily changes that can complicate weight loss and overall health. "Women in their 40s may experience mood swings and hormonal changes due to perimenopause, making it imperative to engage in strength training to combat these effects," he explained.

Furthermore, he likened fitness investment during these years to saving for retirement, arguing that a strong body enables individuals to enjoy the benefits of their financial savings. "If your body isn't strong enough to enjoy life, what is the point of saving for the future?" Ghanekar asked, underscoring the necessity of maintaining physical health as one ages.

Kareena Kapoor's dedication to her fitness routine serves as an inspiration, particularly for women who may face similar challenges as they age. By sharing her journey and the expertise of her trainer, she highlights the critical role that strength training plays in promoting health and vitality in midlife and beyond. As women navigate the complexities of aging, embracing a robust fitness regimen can yield significant benefits, both physically and mentally, paving the way for a healthier future.