At 78 years old, bodybuilding icon, actor, and former California Governor Arnold Schwarzenegger continues to prioritize fitness, emphasizing consistent movement and adapting his training to suit his age. On his 78th birthday, July 30, 2025, Schwarzenegger shared a video of himself bicycling, reaffirming his commitment to a daily workout regimen that includes both cardio and weightlifting.
A Philosophy of Lifelong Movement
Schwarzenegger firmly believes that “if you stop movement, then this is the first step to death. If you rest, you rust.” This philosophy underpins his current approach to fitness, which centers on longevity and maintaining functionality rather than the heavy lifting and intense two-hour daily sessions of his Mr. Olympia days. He stresses the importance of continuous exercise, regardless of the activity, whether it’s playing tennis, skiing, soccer, or lifting weights. He advises against letting joint problems or other medical issues deter physical activity, even advocating for necessary medical procedures like hip or knee replacements to ensure continued movement.
Adapting to Age: Smarter, Not Harder
Recognizing the changes in his body after several heart surgeries and operations on his shoulders and knees, Schwarzenegger has transitioned to a more efficient, machine-based workout style with lighter weights and higher repetitions. His current focus is on protecting his body while still engaging in “therapy training.”
He aims for 25-30 sets in approximately 30 minutes, minimizing rest between sets to keep his heart rate up and maximize the “pump.” This approach prioritizes precision and endurance over raw strength.
Arnold’s Current Workout Snapshot
While the exact daily routine may vary, a sample of Schwarzenegger’s evolved training program at 75, which reflects his ongoing philosophy, includes:
Arm and Shoulder Focus
- Machine Preacher Curl: 1 set of 30 reps for warm-up, followed by 4 sets of 10-12 reps. This high-rep warm-up specifically targets and protects his elbows, an area he considers vulnerable.
- Machine Dip: 1 set of 30 reps, followed by 4 sets of 10-12 reps. He emphasizes lighter weights and moving quickly between exercises for efficiency.
- Overhead Press (Machine): 5 sets of 10-12 reps.
- Machine Lateral Raises: 5 sets of 10-12 reps.
- Machine Rear Delt Fly: 5 sets of 10-12 reps.
He has also highlighted the dumbbell pullover as a “forgotten gem” exercise that is crucial for developing the chest, lats, and serratus muscles.
The Cardio Component and Daily Habits
In addition to weight training, Schwarzenegger incorporates cardiovascular exercise into his daily routine, often cycling to Gold’s Gym. This commitment to both strength and cardio aligns with his belief in combining different techniques for maximum health benefits and increased lifespan. Research suggests that adding strength training at least twice a week, regardless of cardio performance, can lower the risk of dying from any cause.
Beyond exercise, Schwarzenegger maintains awareness of his diet and other daily habits, though he admits to occasionally enjoying a cigar. He also revealed that he typically eats two meals a day: breakfast and dinner, skipping lunch.
The Mindset of the Austrian Oak
Schwarzenegger’s longevity in fitness is also attributed to his mindset. He advises against overthinking workouts, simply stating, “Don’t think, just do.” He views bodybuilding as having given him a clear vision for life, and he continues to find satisfaction in his workouts, believing a good “pump” is beneficial for the mind. He maintains enthusiasm and excitement for “climbing mountains” every day, defying the notion of retirement from physical activity.
He has consulted with experts on aging and, despite learning there are no revolutionary procedures for reversing aging, he has decided to stick to “the old-fashioned stuff” – consistent exercise, daily bike rides, and staying active in his professional life. His plan, he states, is simply “to live forever — and so far, so good!”
