Suniel Shetty says he followed Sir Vivian Richards’ fitness advice since age 14: ‘It made my legs stronger’

Actor Suniel Shetty, 64, recently recalled a memorable meeting with legendary cricketer Sir Vivian Richards, revealing how the encounter shaped his fitness journey from a young age. The actor said Richards’ simple advice about weight training left a lasting impact on him.

“Health is forever. Right from kindergarten, from school, I was into fitness. I once met Sir Vivian Richards. I was an obsessive fan… I went up to him and spoke to him,” Shetty shared during a conversation with YouTube podcaster Raj Shamani.

Recalling the moment, the Dhadkan actor said, “I still remember him telling me… because he was huge… people often feel that if you are big, you cannot play a sport due to lack of movement. I went to him and asked him about it. He said, ‘No… I can hit the ball harder.’ He didn’t speak to me for too long, but he told me to weight train. He said, ‘You see me hit the ball?’ That stayed with me.”

Inspired by the advice, Shetty said he began mixing different forms of exercise. “I started doing a lot of functional training for my legs along with pull-ups and other workouts. I gained size and stronger legs that could carry my weight. I’ve followed that ever since I was 14 or 15,” he said.

Taking a cue from the actor’s emphasis on leg strength, experts say training the lower body is one of the most important principles in long-term fitness.

The lower body contains some of the largest muscle groups in the body, including the quadriceps, hamstrings and glutes. Consistently training these muscles improves strength, balance and metabolic health. “For many athletes and fitness enthusiasts, leg training forms the foundation of overall physical performance,” said Garima Goyal, consultant dietitian and fitness expert.

According to Goyal, strong legs support better posture, stability and mobility. “Exercises such as squats, lunges and compound lower-body movements activate multiple muscles at once, improving coordination and functional strength. Over time, this helps protect the knees, hips and lower back by distributing load efficiently during daily activities like walking, climbing stairs or lifting objects,” she explained.

Focusing on leg strength also benefits metabolic health. “Larger muscle groups require more energy to work, which can increase calorie expenditure and improve insulin sensitivity. This makes lower-body training valuable not only for athletic performance but also for maintaining healthy body composition and preventing lifestyle diseases,” Goyal added.

Another major advantage is injury prevention. “Strong glutes and hamstrings stabilise the pelvis and spine, reducing strain on the lower back. As people age, maintaining lower-body strength becomes even more important because it supports balance and reduces the risk of falls,” she said.

“Sustainable strength is built through consistency. Rather than chasing short-term aesthetic goals, prioritising foundational muscle groups like the legs contributes to endurance, mobility and overall physical resilience over the years,” Goyal concluded. 💪