Built to last: model Karan Oberoi on fitness and longevity

Karan Oberoi was among the early names in fitness modelling in India, entering the field when it was still a relatively new category. His modelling journey took him from fashion and commercial campaigns to fitness work and eventually to brands such as Royal Enfield, Reebok and Men’s Health.

Oberoi says he never set out to create a new career path.

“Pioneers don’t calculate trends, they set them,” he says. “When I started while working at an ad agency in Delhi, high-fashion runways and brand campaigns were the only path. I didn’t plan an industry. I simply brought athletic proportions and natural discipline to the camera. The fitness modelling industry did not exist back then. It simply grew around the standard we created.”

The era of social media

Fitness has become a mainstream lifestyle, while social media has created a new generation of fitness influencers. Oberoi, however, believes the distinction between fashion modelling, fitness modelling and influencing remains important.

“A fashion model carries a designer’s art. A fitness model carries peak physical symmetry and discipline. An influencer carries a smartphone and chases 24-hour digital attention, while supermodels build legacies on billboards that remain iconic for decades,” he explains.

For Oberoi, recognition isn’t necessarily measured in awards or headlines. He believes longevity is a more meaningful measure of success.

“Validation is for beginners. Longevity is for masters,” he says.

Beyond the quick fix

According to Oberoi, maintaining a lean, muscular physique for nearly two decades has less to do with finding a secret formula than with following a consistent routine.

“The secret is that people keep searching for secrets instead of doing the work. It is simple: zero drama, 100% routine,” he says. “Fitness isn’t a 12-week boot camp before a shoot. It’s a baseline requirement for life, like breathing.”

Diet, rest and routine

Oberoi has also maintained a disciplined approach to his diet. He has spoken about avoiding sugar until the age of 30 and giving up refined flour early in life.

“You train for two hours, but you live in the real world for the other twenty-two,” he says. “The gym builds muscle, but what you refuse to eat reveals character. Giving up sugar wasn’t a sacrifice; it was an investment in long-term health.”

He has also emphasised adequate rest, varying his workouts and keeping his gym sessions to around 45 minutes, alongside running and sprints.

Long term gains

With social media filled with transformation videos, fitness challenges and promises of quick results, Oberoi believes young people can mistake short-term changes for lasting fitness.

He is equally critical of shortcuts involving steroids and other performance-enhancing substances. He believes a sustainable physique is ultimately more valuable than one built around rapid gains. “Build your body naturally so it ages with grace, not one that burns out by the time you are 30.”

From advertising to modelling

Oberoi’s modelling career began while he was working at a Delhi-based advertising agency. His fitness journey started during his college years, when he won the ‘Best Body’ title at Mr India International in 2009 and finished among the top five contestants.

He subsequently worked across fashion, commercial and fitness modelling, walking for designers such as Rohit Bal, Shantanu & Nikhil, Rajesh Pratap Singh, Karan Johar and Varun Bahl, while appearing in campaigns for brands including Royal Enfield, Reebok and Isuzu.

One of his more memorable assignments was Royal Enfield’s ‘Made Like a Gun’ campaign, for which he featured as a poster model for its motorcycles and riding apparel.

His work also took him to the covers of publications including Men’s Health and Health & Nutrition.

The Delhi influence

Born and brought up in Delhi, Oberoi says the city played an important role in shaping his personality and career.

“Delhi gives you two things: indestructible grit and effortless swagger,” he says.

“Growing up in an academic family and earning my MBA gave me a strong intellectual foundation. Delhi gave me the poise to walk international runways and the toughness to succeed in the entertainment industry.”

He has also watched the city’s fitness culture evolve from neighbourhood gyms into a broader lifestyle movement. “It’s sharp. Delhi has transitioned from basic neighbourhood gyms to treating fitness as an essential lifestyle choice,” he says. “People want to look formidable, feel strong and live better. The city always had the energy. Now it has the discipline to match.”

For those starting their fitness journey, Oberoi’s advice is straightforward.

“First, master your kitchen and eliminate processed sugar. Second, move every single day without excuses. Third, respect your sleep,” he says. “Master these three basics before spending a single rupee on fancy supplements.”

Staying fit in polluted Delhi

Delhi’s air quality presents an additional challenge for those who exercise outdoors. Oberoi believes the answer is to adapt rather than abandon a fitness routine.

“When the AQI spikes, shift heavy cardio indoors to air-purified spaces, focus on strength training and stay well hydrated,” he says.

“Fitness is about health first. You don’t fight bad air; you adjust your strategy.”

From modelling to acting

Oberoi’s career has also expanded into acting. Having trained at Actor Prepares, he has appeared in music videos and is now looking to take on more screen roles.

His upcoming projects include music videos in which he will appear alongside Sanisha Bhattarai. The tracks, by singer Devika Bandana, are scheduled for release this year.

The next step

Oberoi sees acting as the next step in his career.

“Artistic growth never ends. Modeling gave me posture and presence, while screen acting gives me narrative depth. Having trained at Actor Prepares and starred in music videos for Zee Music Company, my focus is on playing compelling, powerful characters on screen.”

For aspiring models, Oberoi believes physical appearance alone is not enough to sustain a career.

“Treat it like a business, not a photo hobby,” he says.

“Educate yourself. Understand camera angles, lighting, posture and brand value. A great physique gets you noticed in a room, but an articulate mind and professionalism keep you booked.”

Beyond six-pack abs

After years of modelling, fitness and acting, Oberoi sees fitness as something that extends beyond appearance.

“Abs are merely a side effect of a disciplined life,” he says. “Real fitness is waking up with relentless energy, handling 14-hour shoot days with ease, and carrying a quiet, undeniable confidence wherever you go.”

For Oberoi, fitness has ultimately become inseparable from his identity.

“Style is what you wear. Fitness is who you are,” he says.