India’s Olympic medalist Manu Bhaker follows this fitness routine to stay on top of her game

‘Shooting star’ Manu Bhaker shot her way to victory and cemented her name in history by becoming the first Indian woman to score a medal in shooting at the ongoing Paris Olympics 2024. The 22-year-old from Jhajjar district in Haryana, scored a bronze medal in the women’s 10m air pistol competition, ending India’s 12-year-long wait for a shooting medal at the Olympics. Manu Bhaker’s ‘never give up’ attitude is definitely inspiring for women across the world, but her fitness routine is also worth noting. After all, it was her dedication and focus that helped her hit the bull’s eye!

Who is Manu Bhaker?

Manu Bhaker is an Indian airgun shooter, who has to her credit many records and won over 30 medals in International Shooting Sport Federation-recognised events. She had scored a gold at the 2018 Commonwealth Games at the tender age of 16. Manu Bhaker had a strong chance to score a medal at the Tokyo Olympics in 2021, but a pistol malfunction during the tournament, played spoilsport and left her disappointed. Her steel resolve and determination kept her dedicated to the game, and eventual clinching of the Olympic bronze medal. She missed the silver medal only by 0.1 points.

Also read: Manu Bhaker: Never settle for less and don’t lose focus, says India’s shooting star to young girls

Manu Bhaker’s training plan and fitness routine

Being a sportsperson comes with its set of challenges. But what would be the fitness routine of an Olympian shooter like Manu Bhaker? Well, she follows a disciplined routine in life. She once shared her daily wellness plan via an an Instagram post. Let us give you a sneak peek!

1. Wake up early

Manu Bhaker is an early riser. She usually wakes up at 6 a.m. to ensure that she has enough time in the day to manage all that she has on her plate. Waking up early is known to have physical and mental health benefits. It not only helps a person maximise time for themselves, but also boosts productivity.

2. Yoga

The shooter finds her mental equilibrium in a refreshing session of morning yoga. Shooting is a sport that needs attention, control, and precision. Yoga asanas, meditation and breathing exercises help Manu Bhaker stay in control of her mind and improve focus.

3. Early breakfast

Skipping breakfast is not an option for a sportsperson. It is the fuel that fires the energy one needs to be physically active for long periods of time. Manu sits down for her breakfast as early as 8 a.m. once she wraps her yoga practice. In her past interviews, Manu revealed that she is a vegetarian and does not consume eggs. However, she is careful about eating healthy food and prefers homemade meals.

4. Training

Manu Bhaker reveals she usally trains between 9 a.m. and 4 p.m., dedicating at least 6-7 hours to sharpen her skills every day. Shooting may not seem to be a physically strenuous sport, but it needs extensive and intense training. The shooters need to be trained for firing positions and techniques, but also for skills such as strength and balance. The International Journal of Environmental Research and Public Health emphasises the importance of psychological training and fitness training for shooting professionals. The objective of fitness training should should be to support the technical training, to overcome competitive stress and to improve the self-image of the shooter, notes the journal.

5. Physiotherapy

The training session is followed by an hour of physiotherapy, which is an important aspect for recovery in any sports. Shooting players may need pain management, as well as improve on their range of motion and flexibility as well as targeted strength and conditioning. These are often tailored to the needs of each player.

6. Unwind with painting

Besides shooting, Manu Bhaker also enjoys her creative pursuits. From 5-6 p.m., she likes to indulge in painting and sketching. While the mental health benefits of art are many, the young shooter is also a voracious reader. In interviews that she gave after her Olympic medal, Manu Bhaker revealed that she has even read the Bhagwad Gita, lessons from which she continues to apply in life.

7. Gym

The day doesn’t end with downtime for Manu Bhaker. From 6-8:30 p.m., she also visits the gym to work on her fitness. In a 2023 Instagram post, she had shared a glimpse into her gym routine. “I enjoy working out every day, especially when there aren’t any competitions going on. Generally I don’t follow a set training schedule. Instead, I pay attention to my body and train the muscles that needs to be trained that day.”

8. Timely dinner

By 9 p.m., it is usually dinner time for Manu Bhaker. She prefers to have a light dinner which doesn’t disrupt her sleep. “Recovery is the most crucial aspect of my fitness, so I place a lot of importance on sleep and diet,” Manu Bhaker once wrote.

9. Sleep time

Manu Bhaker wraps up her day around 10 p.m. when she doses off to sleep. Sleeping early allows her the rest she needs to kickstart another busy day. After all, experts recommend that adults must sleep between 7 and 9 hours a night. Lack of sleep would otherwise interfere with people’s schedule as well as performance.

These are the things that Manu Bhaker does for her fitness every day. And they are as inspiring as her indomitable spirit!