How Kareena Kapoor Stays Fit At 45: From Deadlift To Barbell Hold

How Kareena Kapoor Stays Fit at 45: Workout Routine, Diet & Fitness Secrets

When it comes to fitness after 40, Kareena Kapoor is proof that age is truly just a number. At 45, the Bollywood icon continues to redefine health goals with her strength, confidence, and disciplined lifestyle. From lifting heavy weights like deadlifts to mastering barbell holds, Kareena’s fitness journey is inspiring women across generations.

Her approach to fitness is not about extremes or quick fixes. Instead, it focuses on consistency, mindful movement, balanced nutrition, and mental well-being. Let’s take a closer look at how Kareena Kapoor stays fit at 45 and what we can learn from her routine.

A Fitness Mindset Built on Consistency

One of the biggest reasons Kareena Kapoor looks and feels fit is her long-term commitment to health. She has often emphasized that fitness is a lifestyle choice, not a short-term goal. Whether she’s shooting for films, attending events, or enjoying family time, Kareena prioritizes movement every single day.

Rather than chasing unrealistic body standards, she focuses on strength, flexibility, and overall wellness. This mindset shift is especially important as the body changes with age.

Strength Training: Deadlifts and Barbell Holds

Why Strength Training Matters After 40

As we age, muscle mass naturally decreases, making strength training essential. Kareena incorporates weight training into her workouts to maintain lean muscle, improve posture, and boost metabolism.

Deadlifts for Full-Body Strength

Deadlifts are a key part of her routine. This compound exercise targets the legs, glutes, back, and core, making it one of the most effective movements for overall strength. For women over 40, deadlifts also help improve bone density and reduce the risk of injury.

Barbell Holds for Core Stability

Barbell holds may look simple, but they require immense core strength and grip power. Kareena’s ability to hold a loaded barbell highlights her focus on functional fitness—training the body to perform everyday movements efficiently.

Yoga and Functional Training

While strength training builds power, yoga adds balance and flexibility to Kareena’s fitness routine. She has been a long-time practitioner of yoga, using it to improve mobility, reduce stress, and maintain mental clarity.

Functional exercises, mobility drills, and stretching sessions complement her workouts. This combination ensures her body remains agile, strong, and injury-free.

Cardio: Keeping the Heart Healthy

Kareena doesn’t rely on excessive cardio, but she includes brisk walking, light jogging, or cycling to keep her heart healthy. Walking, especially, plays a big role in her routine and is a sustainable form of exercise for long-term fitness.

Clean and Balanced Nutrition

No Crash Diets

Kareena Kapoor is vocal about avoiding fad diets. She believes in eating clean, home-cooked meals that nourish the body.

What Her Diet Focuses On

Complex carbohydrates like rice and roti
Lean proteins such as dal, eggs, and paneer
Healthy fats in moderation
Plenty of fruits and vegetables

She practices portion control and mindful eating, which helps her stay energized without feeling deprived.

Discipline Over Motivation

Motivation can fluctuate, but discipline keeps Kareena consistent. Even on days when she doesn’t feel like working out, she shows up. This discipline is one of the most important lessons from her fitness journey.

At 45, recovery is just as important as training. Kareena ensures proper sleep, hydration, and rest days to allow her body to recover and perform better.

Fitness as Self-Care, Not Punishment

Perhaps the most inspiring part of Kareena Kapoor’s fitness philosophy is her relationship with her body. She treats workouts as a form of self-care rather than punishment. This positive mindset helps her stay consistent and enjoy the process.

What We Can Learn From Kareena Kapoor’s Fitness Journey

Start strength training, regardless of age
Focus on consistency, not perfection
Combine workouts with yoga and mobility
Eat balanced, home-cooked meals
Prioritize mental health and recovery

FAQs

Q1. What workout does Kareena Kapoor follow at 45?

Kareena Kapoor follows a balanced routine that includes strength training (deadlifts, barbell holds), yoga, functional exercises, and light cardio like walking.

Q2. Does Kareena Kapoor lift weights?

Yes, she regularly lifts weights. Strength training is a core part of her fitness routine to maintain muscle mass and overall strength.

Q3. Is yoga important in Kareena Kapoor’s fitness routine?

Absolutely. Yoga helps her maintain flexibility, mental calmness, and overall body balance.

Q4. What does Kareena Kapoor eat to stay fit?

She prefers clean, home-cooked food with balanced portions of carbs, protein, and fats, avoiding crash diets.

Q5. Can women over 40 follow Kareena Kapoor’s fitness routine?

Yes. Her approach is sustainable, adaptable, and ideal for women over 40 focusing on strength, mobility, and long-term health.

Conclusion

Kareena Kapoor’s fitness at 45 is the result of years of discipline, smart training, and self-awareness. From deadlifts to barbell holds, yoga to mindful eating, her routine proves that fitness doesn’t fade with age—it evolves. Her journey is a reminder that staying fit is not about chasing youth, but about building strength, confidence, and health for life.