Bhuvneshwar Kumar has spent more than a decade at the highest level of cricket, but his journey has not been without challenges. Repeated back, ankle and knee injuries have interrupted his career over the years and raised questions about how long the experienced Indian pacer could continue at the top level.
At 36, however, Bhuvneshwar has shown that he is still capable of competing at a high level. A major part of his comeback has been his focus on fitness, strength training, bowling mechanics and injury prevention.
According to his trainer Surya Yadav, Bhuvneshwar has reduced his body fat from around 20 per cent three years ago to approximately 13-14 per cent, while his body weight has remained largely unchanged at around 73-74 kg.
That change highlights an important point about athletic fitness: getting fitter does not always mean losing weight. In Bhuvneshwar’s case, the focus has been on improving body composition, building strength and making his body better prepared for the physical demands of fast bowling.
Bhuvneshwar Kumar’s Squat Strength Has Increased Significantly
One of the most notable changes in Bhuvneshwar’s training has been his progress in strength training.
According to trainer Surya Yadav, Bhuvneshwar was initially hesitant about lifting heavy weights because of his injury history. He previously squatted with around 40 kg in total, but his strength has improved considerably over time.
Today, the pacer is reportedly capable of squatting around 110-120 kg.
The goal, however, was never simply to lift heavier weights. His programme also includes Olympic lifts, plyometric exercises, jumps and throwing drills designed to improve explosive strength.
For a fast bowler, this type of training can help develop the ability to generate and control force while running in, jumping, landing and delivering the ball.
What Does Bhuvneshwar Kumar’s Workout Routine Include?
Bhuvneshwar’s fitness programme goes well beyond a traditional gym workout. His training combines strength, power, cricket skills and rehabilitation.
His routine includes:
- Heavy strength training and squats
- Olympic lifting
- Plyometric exercises
- Jump and explosive drills
- Throwing exercises
- Bowling practice
- Batting and fielding sessions
- Rehabilitation and injury-prevention work
Yadav has said that Bhuvneshwar can train five to six days a week, with his overall cricket-related preparation sometimes lasting several hours a day.
Depending on the stage of his preparation, his total cricket training can reportedly stretch to around five to seven hours.
Why Strength Training Is Important For Bhuvneshwar Kumar
Fast bowling places enormous stress on the body.
A single delivery involves a high-speed run-up, acceleration, a jump, landing and the transfer of force through the legs, hips, core, back and upper body. A fast bowler has to repeat this movement multiple times during a match and training session.
For Bhuvneshwar, who has dealt with several injuries during his career, building strength and improving movement control has become an important part of his preparation.
His training reportedly focuses on strengthening his lower body, improving his jumping ability and developing explosive power. Work on his bowling mechanics has also been part of the process, with the aim of reducing unnecessary stress on his body while allowing him to maintain his effectiveness with the ball.
Bhuvneshwar Kumar Did Not Need To Lose Weight To Become Fitter
One of the most interesting aspects of Bhuvneshwar’s fitness transformation is that his weight has reportedly stayed almost the same.
His body weight is around 73-74 kg, but his body fat has dropped from approximately 20 per cent to 13-14 per cent.
This is an example of improved body composition rather than traditional weight loss.
Instead of simply trying to reduce the number on the weighing scale, Bhuvneshwar has focused on reducing excess body fat while maintaining or increasing lean muscle.
For a fast bowler, this approach can be particularly useful because the body needs enough strength to generate force, absorb impact and cope with repeated high-intensity movements.
Bhuvneshwar’s Training Is Not Limited To The Gym
The pacer’s preparation does not end after a strength-training session.
His programme also includes bowling, batting, fielding and rehabilitation work. Before returning to full-intensity cricket, his bowling workload can be increased gradually, including controlled indoor sessions before moving towards more demanding training.
This gradual approach is especially important for an experienced fast bowler with a history of injuries. Rather than immediately putting the body under maximum stress, the workload can be increased step by step to allow the body to adapt.
The focus is therefore not just on getting stronger but on building a body that can handle the demands of competitive cricket.
Bhuvneshwar Kumar’s IPL 2026 Performance
The hard work has also been reflected in Bhuvneshwar’s recent performances.
During the 2026 IPL season, the veteran pacer reportedly finished with 28 wickets, making him the highest wicket-taking Indian bowler in that edition. He also continued to operate around the 140 kph mark during the tournament.
For a 36-year-old fast bowler who has spent years managing injury problems, maintaining that level of pace and workload is a significant achievement.
Bhuvneshwar’s comeback is therefore not simply about returning to cricket. It is about changing how he prepares for the game.
His journey shows that for an elite athlete, fitness is not always measured by body weight or muscle size. Strength, body composition, mobility, recovery, bowling mechanics and the ability to stay healthy throughout a season can be equally important.
At 36, Bhuvneshwar Kumar’s transformation suggests that experience combined with a carefully planned fitness programme can still keep a fast bowler competitive at the highest level.
