Bodybuilding legend Arnold Schwarzenegger continues to discover new aspects of training even in retirement at 77. In a recent Arnold’s Pump Club Newsletter shared on December 24, 2024, Schwarzenegger revealed that climbing stairs can be just as effective as resistance training on machines for building power and VO2 max.
Arnold Schwarzenegger is a seven-time Mr. Olympia winner and, by far, the most famous bodybuilder to walk the earth. Once hailed as the World’s Best-Built Man, he utilized intense and methodical training to not only reach the top of the sport but stay there.
Even though Schwarzenegger is retired, he is far from slowing down. Whether he’s unveiling supplements that can enhance recovery or breaking down a 15-minute workout with minimal equipment, Schwarzenegger still approaches fitness and health in a calculated manner to help the public reach their goals.
Arnold Schwarzenegger Says Climbing Stairs is a ‘Simple Alternative’ to Resistance Training Machines for Building Power & VO2 Max
In one of his latest Arnold’s Pump Club newsletters, Schwarzenegger revealed a study that suggests climbing stairs can be just as effective for building power and VO2 max as resistance training with machines, eliminating the need to go to the gym to get fit and healthy.
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“A Simple Alternative to Gym Machines”
“The next time you question whether a home workout is worth the effort, stop overthinking it.”
“A new study suggests climbing stairs can be as effective as resistance training machines at building power and V02 max.”
When directly compared, individuals who did only stair climbing had the same results as those who did resistance training on machines after 12 weeks.
“The study involved older adults assigned to either a stair-climbing or machine-based resistance training group. Both groups participated in their respective exercise programs for 12 weeks, with assessments conducted to measure changes in muscle power and functional capacity.”
“Both groups showed significant enhancements in muscle power, with no substantial differences between the stair-climbing and machine-based resistance training participants.”
“Despite not having machines, the group climbing stairs improved their 10-meter fast walk, 5-rep sit-to-stand, and countermovement jump ability just as much as the group training in the gym.”
In addition to requiring no machinery, the workout regimen is straightforward with individuals only needing to do four sets of 12 to 15 reps twice a week.
“The stair workout was simple and effective: twice per week, the participants performed four sets of 12 to 15 reps, trying to move as fast and explosively as possible.”
Schwarzenegger emphasizes that while this study was based on older adults, he reminds his followers that as little as 8 to 12 reps per muscle group can build muscle and increase strength.
“Now, it’s good to remember that this was for older adults. While it might not seem like much, research suggests that as little as 8 to 12 sets per body part can help build strength and muscle.”
He also encourages beginners to focus on bodyweight exercises and work their way up as their bodies get stronger, reminding everyone that it doesn’t take a gym membership or fancy machinery to improve your health and wellness.
“So, if you’re new to training or coming off a long break, bodyweight exercises done repeatedly and consistently with good intensity can be enough to help your body get stronger. And, as exercise gets easier, you can make it more challenging by adding weight, like wearing a rucksack.”
“Consider this another study suggesting you don’t need a gym membership or specialized equipment to make your body healthier.”
When it comes to maximizing your workout, Arnold Schwarzenegger has all the best tips for optimizing gains. From revealing whether using profanity while exercising can boost physical performance, speed, strength, and power, to sharing his top movement for endurance and fat loss, Schwarzenegger isn’t holding back any of his tried-and-true strategies.
Having decades of experience both on and off stage, Arnold Schwarzenegger is an invaluable source of knowledge and inspiration for anyone looking to improve their health and overall wellness. So, before you commit to a gym membership, consider taking the stairs a few times a week. It’s a simple way to make gains and boost your fitness.
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