India’s Olympic medalist Manu Bhakar follows this fitness routine to stay at the top of her game

‘Shooting star’ Manu Bhakar has made history by becoming the first Indian woman to win a medal in the shooting event at the 2024 Paris Olympics. The 22-year-old from Haryana’s Jhajjar district bagged a bronze medal in the women’s 10m air pistol event, ending India’s 12-year wait for a shooting medal at the Olympics. Manu Bhakar’s ‘never give up’ attitude is certainly inspiring to women across the globe, but her fitness routine is also worth mentioning. After all, her dedication and focus helped her hit the bull’s eye!

Who is Manu Bhakar?

Manu Bhakar is an Indian air gun shooter who holds many records and has won more than 30 medals in events recognized by the International Shooting Sports Federation. She won a gold medal at the 2018 Commonwealth Games at the age of 16. Manu Bhakar had a strong chance of winning a medal at the Tokyo Olympics in 2021, but a pistol malfunction during the tournament, playing spoilsport, left her disappointed. Her steely will and determination made her dedicate herself to the sport and eventually win the Olympic bronze medal. She missed out on the silver medal by just 0.1 points.

Also read: Manu Bhakar: Never settle for less, never lose focus, India’s shooting star tells young girls

Manu Bhakar’s training plan and fitness routine

Being a gamer comes with its own set of challenges. But what would be the fitness routine of an Olympic shooter like Manu Barker? Well, she follows a disciplined routine in life. She once shared her daily wellness plan through an Instagram post. Let’s give you a sneak peek!

1. Wake up early

Manu Bhakar is an early riser. She usually wakes up at 6am to ensure she has enough time in the day to manage everything on her plate. Waking up early is known to have physical and mental health benefits. It not only allows a person to maximize time for themselves, but also increases productivity.

2. Yoga

The shooter finds her mental balance during an invigorating morning yoga session. Shooting is a sport that requires focus, control and precision. Yoga asanas, meditation and breathing exercises help Manu Bhakar control her mind and improve focus.

3. Breakfast in the morning

Skipping breakfast is not an option for a sportsperson. Fuel provides the energy needed to stay physically active for long periods of time. After completing her yoga practice, Manu sits down for her breakfast around 8 am. In her past interviews, Manu revealed that she is a vegetarian and does not consume eggs. However, she is concerned about healthy eating and prefers home-cooked food.

4. Training

Manu Bhakar reveals that she usually trains from 9 am to 4 pm, devoting at least 6-7 hours to sharpening her skills every day. Shooting may not seem like a physically demanding sport, but it requires extensive and rigorous training. Shooters must train not only in shooting positions and techniques but also in skills such as strength and balance. The International Journal of Environmental Research and Public Health emphasizes the importance of psychological training and fitness training for shooting professionals. The purpose of fitness training should be to support technical training, relieve competitive stress and improve the shooter’s self-image, the magazine states.

5. Physiotherapy

The training session is followed by an hour of physiotherapy, which is an important part of recovery in any sport. Shooters may need pain management, improve their range of motion and flexibility, as well as target strength and conditioning. These are often tailored to the needs of each player.

6. Relax with painting

Apart from shooting, Manu Bhakar also enjoys her creative pursuits. From 5-6 pm she likes to paint and sketch. Despite the many mental health benefits of art, the young shooter is also a voracious reader. In her post-Olympic medal interviews, Manu Barker revealed that she had even read the Bhagavad Gita, and applied its lessons in life.

7. Jim

The day doesn’t end with Manu Bhakar’s downtime. From 6-8:30pm she also hits the gym to work on her fitness. In a 2023 Instagram post, she shared a glimpse of her workout routine. “I like to work every day, especially when there are no competitions. I usually don’t follow a training schedule. Instead I focus on my body and train the muscles that need to be trained that day.

8. Dinner on time

By 9pm, it’s usually dinner time for Manu Barker. She prefers to have a light dinner that does not disturb her sleep. “Recovery is the most critical aspect of my fitness, so I attach great importance to sleep and diet,” Manu Bhakar once wrote.

9. Sleep time

Manu Bhakar ends her day when she goes to bed around 10 pm. Sleeping early gives her the rest she needs to start another busy day. In fact, experts recommend that adults sleep from 7 to 9 p.m. Lack of sleep will hamper people’s schedule as well as performance.

Manu Bhakar does these things every day for his fitness. They are as inspiring as her inimitable spirit!