Published By: Sayan Guha

Virat Kohli at 36: The Fitness Formula Behind the Icon’s Endurance and Strength

A look at the discipline and routines that keep Kohli going strong as he steps into his 36th year, redefining the athlete’s life in cricket

Virat Kohli turns 36 on November 5, a significant milestone for one of cricket's finest modern players. While his current performance against New Zealand hasn't precisely met his usual standards (93 runs over six innings with a low average of 15.50), his history as a dedicated athlete remains intact. Kohli's test batting average, which was previously a whopping 55.10, has dropped below 48 for the first time since 2016.

Nonetheless, even as his on-field performances are questioned, Kohli's devotion to fitness remains a benchmark in international cricket. Kohli is most recognised for his innovative fitness journey, which has enabled him to play and perform with unprecedented vigour. On his birthday, let's look into the secrets of his athletic endurance and strength—characteristics that make him an inspiration to fitness fans and athletes alike.

The start of every session

 Intense activities are not the main focus of Kohli's training. Instead, he prioritises a full-body warm-up to ensure his muscles are ready for the difficulties ahead. His warm-up includes two key steps:

Cardio blast: 5-10 minutes of mild cardio, such as running or jumping jacks, increases his heart rate and prepares his body for action.

Dynamic stretches: Arm swings, leg stretches, and joint rotations help to relax muscles and increase range of motion.

This practice is more than a preamble; it is a ritual Kohli does before each session to ensure he is physically and psychologically prepared.

Building a body built for endurance

Kohli specialises in functional strength, preferring workouts that improve his stability and power across many muscle groups. His preferred exercises include:

Weighted squats help create strong legs that can handle lengthy periods of play.

Deadlifts strengthen his core and lower back, giving him balance and a strong foundation for batting.

Lunges and split squats increase coordination and agility, which is essential for swift movement on the pitch.

These complex exercises, which target many muscular groups, are the basis of his strength practice. Kohli aims to increase muscle and develop functional strength to keep him robust and flexible throughout the game's most taxing periods.

Perfecting every muscle group

To balance his routine, Kohli incorporates isolation workouts that target specific areas, allowing him to concentrate on form and muscular detail. He usually performs:

Bicep curls and tricep extensions help you create strong, accurate arm motions for powerful shots.

Lateral raises to keep his shoulders in optimal shape, essential for both batting and fielding.

Calf raises and hip thrusts increase lower-body endurance, which improves his running performance.

These isolated workouts provide Kohli control over his body, allowing him to address deficiencies and increase precision—helping him keep his competitive edge on the field even as he ages.

Nutrition for performance

Kohli takes no chances when it comes to his nutrition. His meals are well-balanced and functional, giving him the energy to undergo strenuous training and long matches. His nutritional strategy consists of:

Lean proteins: Eggs, grilled chicken, and fish are good sources of lean protein, which helps you grow muscle and recuperate.

High-fibre carbohydrates:  Whole grains and veggies provide lasting energy.

Natural fats: Nuts, seeds, and olive oil will keep him energetic without slowing him downHis routines and habits are motivating not only for cricket fans but also for everyone looking to improve their endurance, resilience, and balance in life.

Happy birthday, Virat Kohli—here's to the strength, discipline, and legacy of one of cricket's greatest players.