How to get a body like Hrithik Roshan at 50?

Kris Gethin, one of the most decorated names in the world of fitness and body transformations today, shows us what it takes

- Sharan Sanil

There’s a reason why Hrithik Roshan still looks like a Greek god. For over a decade, he’s trained under Kris Gethin—the man behind some of Bollywood’s most dramatic transformations. With nearly 30 years of experience, he’s worked with elite athletes, actors (including Tiger Shroff and Vicky Kaushal), and everyday fitness enthusiasts, refining a method that prioritises not just aesthetics, but longevity. His philosophy? “Intelligent intensity”. While most people assume fitness is about pushing harder, Gethin believes it’s about training smarter and balancing hypertrophy, endurance, and recovery.

But there’s more to Gethin than fitness. He’s also a former competitive bodybuilder, an entrepreneur, and the founder of KAGED, a supplement brand built on clean, science-backed nutrition. A former motocross athlete and competitive bodybuilder, he once suffered injuries that shaped his understanding of functional strength and resilience. And if he weren’t in fitness? He’d be in music. “I’ve always loved music, especially vinyl,” he shares, reminiscing on days spent singing in a band, visiting music festivals, and rocking out to industrial rock and old-school punk—perhaps the hairdo and tattoos are a dead giveaway.

In a candid conversation, Gethin breaks down Hrithik’s training evolution, what most people get wrong about fitness, and why recovery is just as important as the reps. Excerpts:

How do you adapt Hrithik’s training as he ages?

We’ve been training together since 2011. Over time, the biggest shift has been in recovery. At 50, the body doesn’t bounce back as easily, so we lowered the training volume—fewer sets, fewer reps—but with the same intensity.