John Abraham’s Fitness Secrets at 53: Workout, Diet & Yoga

John Abraham is that Bollywood icon who has maintained the strength and quality of his physique throughout decades. On 17th December 2025, the charming actress became 53. But, the truth is, his body looks 10-20 years younger. Wondering how he maintains this topnotch fitness level? You have come to the right place. In this article, we have covered the actor’s fitness lessons, workout plan, diet and every other important secrets. Read on.


The iconic actor’s workout plan is created in such a way that each and every muscle groups receive the attention that they truly deserve. A normal week in his life is planned in this way, as pointed out through an interview by MenXP:

Monday is dedicated for triceps and chest. Upper body strength is the main focus of this day. Workouts will include bumbbell flips, bench presses etc.

Abs and Back are the areas of focus on Tuesday. John develops his posture and stability through shrugs, rows, pull-ups and a number of core workout techniques.

Wednesday is for cardio. Elements of focus? Stamina and burning fat. Usually, the actor will take up the cycle or run on the treadmill.

Legs receive the attention that they deserve on Thursday. This is a very important day and John has made it a rule to never skip leg. Exercises include squats, leg presses and so forth.

Friday is dedicated for arms and shoulders i.e., this is the day for strength and definition. Lateral raises, curls, overhead presses; the list goes on.

Saturday is for heart health that means more cardio. Of course, its either cycle or treadmill.

Sunday, as you may have guessed already, is the rest day. This day is as important as any other workout days for muscle recovery and growth.


For John Abraham, food is fuel. Junk foods, alcohol, sugary items? The actor avoids them almost entirely. He takes meals that are filled with enough protein such as whey shakes, fish, lentils and egg whites. Indeed, once a year, the man will have a glass of champagne. But most of the days, the entire focus is on balanced foods that are rich in nutrients. The actor mostly prefers plant-based foods with enough veggies, complex carbs and proteins. No processed foods. Instead John takes and, in fact, prefers wholesome meals that are cooked at home. The philosophy is that the diet plan is as important as workout routine. True results will be obliterated if we are doing so much workouts and are not eating right foods.


Along with workouts, John makes sure that he does enough stretching and yogic exercises. As a matter of fact, he considers yoga as a necessity for both physical and mental balance. Adding these two important elements into his daily life, helps the actor in keeping injuries at bay, fixing posture and also to attain absolute control over his body and soul.


In one word, the secret of John Abraham’s chiseled physique and health is consistency. Throughout numerous interviews, we can see him admitting that he hasn’t missed even a single gym session in almost thirty five years. He considers it as a necessary habit like bathing or eating. John’s focus is on the long-term game instead of working hard so as to prepare for a certain role in a movie like many other actors.

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Frequently Asked Questions (FAQs)

1. Does John Abraham eat sugar?
   John Abraham doesn't eat sweets at all.
2. What is John Abraham's favourite food?
   John Abraham's favourite foods are rooted in his Kerala heritage. He enjoys Appam with curry, Puttu with coconut milk and other Kerala breakfast items.
3. Is John Abraham vegan or vegetarian?
   John Abraham is a vegetarian who follows a plant-based diet for ethical reasons. But, at times, he describes himself as a "fish-eating vegetarian" or pescetarian.