Manu Bhaker Fitness Routine: A Glimpse Into The Life Of An Olympic Shooter

Explore Manu Bhaker's fitness routine, from yoga and intense training to physiotherapy and gym workouts.

Manu Bhaker made history as the first Indian woman to win multiple medals in a single Olympic event. She secured a bronze medal alongside Sarabjot Singh in the 10m pistol mixed team event at the Paris Olympics, defeating South Korea with a score of 16-10. Bhaker, an accomplished Indian airgun shooter, has achieved over 30 medals in International Shooting Sport Federation events and clinched a gold medal at the 2018 Commonwealth Games at just 16 years old. Let's take a look at Manu Bhaker's fitness and wellness routine and a few routine exercises that she practices to be on top of her fitness.

6 Best Exercise of Manu Bhaker That Keeps Her Healthy And Fit

Manu Bhaker's fitness routine includes six key exercises yoga, intensive training, physiotherapy, gym workouts, balanced nutrition, and sufficient sleep that keeps her healthy and in top shape.

Yoga for Mental Focus

Manu Bhaker starts her day with a yoga session. Shooting requires intense focus and control, so Bhaker practices yoga to maintain mental clarity and improve concentration. Her morning routine includes various asanas, meditation, and breathing exercises that help her stay calm and centred.

Intensive Training Sessions

Bhaker dedicates a significant portion of her day to training, typically from 9 a.m. to 4 p.m. She spends 6-7 hours honing her skills daily. While shooting might not appear physically demanding, it requires rigorous training in firing positions, techniques, strength, and balance. The International Journal of Environmental Research and Public Health highlights the importance of both psychological and physical training for shooters, noting that fitness training supports technical skills, helps manage competitive stress, and enhances self-image.

Physiotherapy for Recovery

After training, Bhaker undergoes an hour of physiotherapy. This crucial recovery phase helps manage pain, improve flexibility, and strengthen targeted areas. Physiotherapy is tailored to meet the specific needs of each athlete, ensuring they recover effectively and remain in peak condition.

Gym Workouts

From 6 to 8:30 p.m., Bhaker visits the gym in the evening. She shared her gym routine in a 2023 Instagram post, highlighting her enjoyment of daily workouts, especially outside of competition periods. Instead of following a rigid schedule, she focuses on training the muscles that need attention on a given day, based on her body's needs.

Light Dinner for Better Sleep

By 9 p.m., Bhaker has dinner. She prefers a light meal to avoid disrupting her sleep. She emphasizes that recovery, including adequate sleep and proper diet, is crucial for maintaining her fitness. As she has mentioned, recovery is a vital part of her regimen.

Early Bedtime

Bhaker concludes her day around 10 p.m., heading to bed to ensure she gets sufficient rest. Experts recommend 7 to 9 hours of sleep for adults, and Bhaker adheres to this guideline to stay refreshed and ready for the next day's challenges. Manu Bhaker's well-structured routine reflects her dedication to maintaining peak physical and mental condition, crucial for her success as an Olympic shooter.