Seven-time Mr. Olympia champion Arnold Schwarzenegger is used to being in the limelight and sharing his training routine in the gym. Even at 75 years old, the former Governor of California still throws weight around on barbells.
There is nothing better than a pump.
On May 24, 2023, Schwarzenegger was featured on the Men’s Health YouTube channel, where he shared how he trains at Gold’s Gym in Venice Beach, CA. Check it out below:
Train Like Arnold Schwarzenegger
Below is a sample workout of Schwarzenegger’s current training program:
- Preacher Curls — 1 x 30, then 4 x 10-12
- Machine Dips — 1 x 30, then 4 x 10-12
- Machine Overhead Press — 5 x 10-12
- Machine Lateral Raises — 5 x 10-12
- Machine Rear Delt Flyes — 5 x 10-12
Don’t Think; Just Train
Schwarzenegger believes that the reason someone avoids the gym is because they overthink it. The movie star doesn’t just perform in action films on the silver screen; he takes action to stay consistent with his training.
I don’t think. I…bicycle down to [Gold’s Gym].
Schwarzenegger did not mention if he takes a pre-workout but said he eats breakfast after training. While Nutrients suggests it can be beneficial to consume 15 grams of net carbohydrates and 0.3 grams of protein per kilogram of body weight within three hours of working out, not eating anything is not necessarily harmful, either. (1)
Given Schwarzenegger’s athletic accolades, it’s safe to assume he knows how to fuel his training.
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Train Consistently, Stay Happy
Part of what keeps him returning to the gym even after all these years is the positive mental state he feels for the rest of the day after he trains. A 2020 study in the International Journal of Environmental Research and Public Health found that “higher physical activity was significantly related to better life satisfaction and happiness in young, middle-aged, and older adults.” (2)
Due to several surgeries throughout his life and after training for two hours per day during the height of his action film career, Schwarzenegger no longer lifts heavy. Instead, he trains with lighter weight at a higher intensity.
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Schwarzenegger’s target is 25-30 working sets in approximately a half-hour of work. Essentially, that means no rest between sets. Given his continuous workload both in Hollywood and in the gym, Schwarzenegger’s training routine might be the closest thing we have to the fountain of youth.
Henselmans, M., Bjørnsen, T., Hedderman, R., & Vårvik, F. T. (2022). The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients, 14(4), 856. https://doi.org/10.3390/nu14040856
An, H. Y., Chen, W., Wang, C. W., Yang, H. F., Huang, W. T., & Fan, S. Y. (2020). The Relationships between Physical Activity and Life Satisfaction and Happiness among Young, Middle-Aged, and Older Adults. International journal of environmental research and public health, 17(13), 4817. https://doi.org/10.3390/ijerph17134817
Featured image: @schwarzenegger on Instagram