Fitness routines of Bollywood stars often go viral on social media, inspiring millions. But behind the glossy reels and intense workout clips, the downsides of pushing the body too hard are rarely spoken about. Actor Bhumi Pednekar has now broken that silence, admitting that over-exercising took a toll on her health in ways she never expected.
The 36-year-old actor revealed that she once believed the only way to be fit was through extreme workouts and burning hundreds of calories daily. But the approach backfired, leaving her with health problems and forcing her to rethink how she looked at fitness.
‘I damaged my body’
In a candid conversation with Health Shots during the relaunch of a Skechers store in New Delhi, Bhumi said, “When I started my workout journey, I thought the only way to be fit was when you over-exert, and you burn many hundreds of calories in the gym. I used to feel very proud of it. But what was actually happening was I was damaging my body because I never gave my body the chance to heal.”
Without revealing details, she admitted that the over-exercising led to several underlying health conditions. “Today I workout 20 per cent of what I used to four years ago, and I think I’m my fittest,” she added.
The turning point
Her shift in approach was triggered after reading a post by author and wellness writer Vasudha Rai, who had shared her struggles with over-training. Rai wrote about how she used to lift heavy weights five days a week, thinking it was a sign of discipline, until her body “broke down.” She experienced inflamed skin, a bloated belly, and constant fatigue, which she later learned were linked to high cortisol levels (stress hormone).
Bhumi could relate instantly. She even commented on Rai’s Instagram post, writing, “I went through exactly this.”
What happens to your body when you over-exercise
According to UCLA Health, over-training happens when the body is subjected to excessive physical stress without adequate rest. This can disrupt hormones such as cortisol, testosterone, and growth hormone, leading to poor metabolism, reduced muscle growth, and frequent fatigue. Experts also warn that chronic stress from over-exercising weakens the immune system, making people more prone to infections, apart from increasing anxiety and sleep problems.
Rai explained that relentless workouts raise cortisol levels, which not only affect gut health but also rob the skin of its glow. “My body wasn’t whispering ‘train harder,’” she wrote. “She was screaming, ‘be kinder.’”
Choosing gentle workouts and recovery
For Rai, the solution was to replace punishing gym sessions with gentler routines such as yoga, long walks, and light strength training twice a week, while prioritising rest days. Similarly, Bhumi has adopted a more balanced approach. “I’m doing a mix of Pilates and strength training. That has actually pretty much been my routine for many years now,” she said.
While she admits she still has days when motivation is low, Bhumi insists discipline keeps her going. “It’s many hours of ‘should I, should I not,’ but eventually I always reach the gym!”
A transformation journey
This balanced approach has paid off for Bhumi, who lost nearly 30 kgs after gaining weight for her 2015 debut film Dum Laga Ke Haisha. At the time, she challenged the stereotypical image of a Bollywood heroine by playing an overweight small-town woman. After the film, she shed the extra weight gradually, focusing on sustainable fitness and dietary habits.
Today, Bhumi continues to be admired not only for her acting but also for her fitness journey. Her recent OTT debut in Netflix’s The Royals saw her flaunting toned abs in midriff-baring outfits, drawing attention to her disciplined yet balanced routine.
