5 min readNew DelhiMar 9, 2026 11:00 PM IST

The Hidden Journey of Fitness Transformation

When we think about fitness transformations, we often focus on the remarkable physical changes that are visible to the eye. However, behind these transformations often lies a story of perseverance, challenges, and healing. In an interview with Esquire India, Ahaan Panday, the actor from the film Saiyaara, candidly shared the less glamorous side of his fitness journey, highlighting the sacrifices he made to achieve his goals.

Panday expressed his initial hesitation to discuss his experience, saying, “I don’t know if I should say this.” However, he went on to reveal that he underwent extensive surgery following the release of Saiyaara, describing it as one of the most challenging recoveries of his life. A few years ago, a snowmobiling accident resulted in a shoulder subluxation, severely limiting his training capabilities, especially as he prepared for an action role. Despite a doctor’s warning that surgery would reset his fitness journey, he chose to proceed, determined to defy the odds and regain his strength.

Reflecting on his journey, Panday remarked, “I used to be inspired by others with drastic gym transformations, but mine was different. I transitioned from being incapacitated to eventually regaining my ability to lift weights.” His determination was evident, even as he wore a cast for months, largely unnoticed by the outside world, making his journey all the more remarkable.

The Meaning Behind “Going Back to Zero”

From a sports medicine perspective, the phrase “going back to zero” refers to the significant loss of strength, coordination, and stability commonly experienced after major surgery. Dr. Raghu Nagaraj, director at Kauvery Hospitals in Bengaluru, explains that patients often face considerable deconditioning that affects their overall athletic performance.

However, Dr. Nagaraj emphasizes that this doesn’t mean starting completely from scratch. Muscles retain a degree of memory, allowing for recovery with a structured rehabilitation plan that includes progressive strength training. With proper guidance, regaining peak strength is achievable for many young and healthy individuals.

The Mental Aspect of Recovery

Recovery from serious surgery is not merely physical; it carries significant psychological challenges. Dr. Nagaraj notes that the inability to train and move as usual can generate feelings of frustration and anxiety. Mental resilience is crucial during this phase, as those who approach rehabilitation with realistic expectations tend to fare better.

Strategies for Strength Recovery Post-Surgery

For those recovering from a shoulder subluxation, Dr. Nagaraj recommends focusing on stability before strength. The shoulder is complex and relies on muscle support. He advocates a phased rehabilitation approach where pain management, range of motion improvement, and deep muscle activation are prioritized initially.

Once stability is achieved, individuals can begin incorporating resistance exercises carefully, starting with controlled movements and gradually progressing to more dynamic functional training. Exercises that enhance scapular control and proprioceptive skills are essential in preventing future injuries. High-intensity training should only resume after achieving sufficient muscle symmetry and pain-free movement.

Crucially, load progression needs to be gradual and supervised. Many injuries occur not due to surgical failures, but from a hasty return to peak intensity training. A structured recovery plan is vital for long-term health and performance.

In conclusion, fitness journeys can be arduous and complex, often influenced by both physical and psychological battles. The stories behind transformations, such as Ahaan Panday’s, remind us that resilience is key in overcoming obstacles. For anyone looking to improve their fitness, it’s essential to approach training with patience, whether you’re recovering from an injury or embarking on a new fitness endeavor. Always consult a professional for personalized guidance.

DISCLAIMER: This article is based on information from public sources and interviews with experts. Always consult a healthcare professional before starting any new fitness program.