Tilak Varma has emerged as a dynamic force in Indian cricket, rising from Hyderabad’s domestic circuit to a standout IPL star with Mumbai Indians. Snagged for INR 1.7 crore in the 2022 auction, he quickly proved his worth, scoring 397 runs in his debut season. His explosive batting continued, with 416 runs in IPL 2024, earning him a national T20I debut in 2023 against West Indies, where he smashed a maiden century in 2024 against South Africa.

Tilak was lean but lacked muscle mass, which affected his power-hitting. He underwent a massive physical transformation in the last two years, with an ultimate workout plan that fused strength training, agility drills, and core exercises, tailored to boost power and endurance. This dedication translates into on-field dominance, giving him the stamina to anchor innings and the agility to accelerate under pressure. Tilak’s fitness is his winning edge, making him a rising star in cricket’s elite circle.

How Tilak Varma Mastered the Strength Training?

Inspired by the likes of Kohli, whose fitness revolution redefined Indian cricket, Tilak committed to a radical overhaul. It wasn’t glamorous at first, but the results spoke for themselves. Tilak’s workout regimen is a masterclass in balance and intensity. Strength training forms the core, with compound lifts like deadlifts, squats, and bench presses building his explosive power. He’s often seen in videos hoisting heavy barbells, his focus unwavering as he powers through sets. These exercises target his legs, back, and chest, giving him the torque to launch sixes and the stability to anchor long innings. He pairs this with plyometrics—box jumps, burpees, and sprints—to sharpen his agility, a must for quick singles and nimble fielding.

Building A Strong Core

Core strength is Tilak’s secret weapon. His Instagram clips reveal gruelling planks, Russian twists, and hanging leg raises, sculpting abs that rival any fitness model. This isn’t just for show—his rock-solid core fuels his bat swing and keeps him balanced during high-pressure chases. Cardio isn’t neglected either; he logs miles on the treadmill and incorporates HIIT (High-Intensity Interval Training) to mimic the stop-start demands of T20 cricket. A typical session might see him sprinting for 30 seconds, resting briefly, then repeating.

Tilak Varma's Diet

Diet plays a starring role in Tilak’s transformation. Gone are the days of indulgence; he’s swapped oily parathas for lean proteins like chicken, fish, and eggs, paired with complex carbs—brown rice, sweet potatoes—and a rainbow of vegetables. Protein shakes and supplements fill the gaps, especially post-workout when his muscles scream for recovery fuel. Hydration is obsessive; he’s rarely without a water bottle, knowing dehydration could derail his edge.