Ameesha Patel fitness secrets: The Gadar star lifting heavy weights at 50 will inspire you to hit the gym today

Ameesha Patel also performed reverse lunges, holding the barbell at the back of her shoulders (Screengrabs: @ameeshapatel9/instagram)

For Ameesha Patel, 50, fitness has always been a priority. She has managed to maintain a physique that’s nothing short of fabulous with the help of a good diet and a consistent workout routine. The results speak for themselves.

Recently, the Gadar star posted a workout video, lifting heavy weights under the supervision of her trainer, Klinton. Her dedication to form was admirable as she held a barbell in her hands and extended her arms overhead with a jump. If that wasn’t enough, she also performed reverse lunges, holding the barbell at the back of her shoulders. While Ameesha makes it look easy, it’s definitely no child’s play.

Sharing the video, Ameesha wrote, “Throwing a weight overhead that’s over half my body weight does as much for my mind as my body. The combination of balance and power is what I like about heavy lunges. These done intensely will do a lot more for your glutes than glute machines! @klinton81 @unitedstrength.”

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A post shared by Ameesha Patel (@ameeshapatel9)

Fans dropped fire and heart emojis, appreciating her discipline and focus. One wrote that it’s hard to believe she is 50. And indeed, Ameesha looks fitter and younger now than ever. Another commented, “Even today, her stomach is washboard and her waist is so slender.”

Ameesha’s workout is quite inspiring. While lifting heavy weights overhead works the upper body, reverse lunges offer several health benefits too, and are definitely worth a try.

Fitness benefits of reverse lunges with weights

• Strengthens Leg Muscles: Dumbbell lunges target the glutes, quads, and hamstrings. The added weight strengthens the muscles, builds endurance, and improves functional strength.

• Improves Balance and Coordination: Lunges activate the core muscles to maintain balance while stepping backward. They help in controlling and coordinating backward movement, thereby improving balance.

• Reduces Joint Strain: Reverse lunges reportedly put less strain on the knee joint and distribute weight more evenly. A 2021 study published in Physical Therapy Rehabilitation Science observed improvement in the range of motion in the knees and ankles of participants who performed reverse lunges.

• Helps in Weight Loss: Lunges with weight increase heart rate and build muscle mass, resulting in fat loss. They also boost metabolism, supporting long-term weight loss goals.

• Enhances Mobility: Lunges improve strength and balance—key for sports and physical activity. Stronger legs also reduce the risk of injury by supporting better alignment and minimising muscular imbalances.