Bodybuilding legend Arnold Schwarzenegger‘s pursuit of bigger muscles didn’t end after stepping away from the sport. In an Arnold’s Pump Club Newsletter released on Nov. 3, 2025, Schwarzenegger shared how creatine use can improve muscle gain and fat loss when combined with resistance training.
At 78, Arnold Schwarzenegger continues to train daily at Gold’s Gym Venice in Southern California. Having won the Mr. Olympia title seven times throughout his career, he’s considered one of the greatest bodybuilding talents to emerge in the IFBB Pro League.
Though his days of being the world’s best-built man are behind him, “The Austrian Oak’s” competitive drive is always on display. He recently had a pacemaker installed, and with that, exercise has become even more important. Now, he’s looking closely at creatine, a widely studied and safe supplement designed to enhance recovery, muscle-building, athletic performance, and even brain health.
Arnold Schwarzenegger Unpacks New Review Showing Creatine ‘Increases Lean Muscle Mass and Decreases Body Fat’
In the newsletter, Schwarzenegger pointed to a recent review that found creatine use increased lean muscle mass and decreased body fat when combined with resistance training.
“Does Creatine Improve Muscle Gain And Fat Loss?
Some claims about creatine are overblown. But in the right scenario, research continues to suggest it’s a low-risk, high-reward supplement.A recent review found that creatine increases lean muscle mass and decreases body fat when combined with resistance training.”
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After tracking participants, they found that those who took the supplement gained more lean mass with the same workouts as the group who took a placebo.
“Researchers reviewed 12 randomized controlled trials to determine whether creatine enhances the benefits of weight training. The scientists compared people who lifted weights with and without creatine supplementation, tracking changes in fat-free mass (muscle), fat mass, and total body weight.
They found that participants who used creatine and hit the weights gained an average of 2.5 pounds (1.14 kg) more lean mass than those doing the same workouts with a placebo. That might not sound like much, but in the world of legitimate muscle gain, it’s a substantial difference.”
Moreover, the group that took creatine enjoyed a decrease in fat mass by an average of one pound, which was consistent across all ages.
“But that wasn’t all. Fat mass also decreased by an average of 1 pound (.5 kg) in the creatine groups. These results were consistent across age, training status, and study length (though longer trials showed greater changes).”
Schwarzenegger pointed out that these benefits likely come from creatine’s ability to help individuals train harder and recover more quickly. He believes an adequate starting dose for performance is five grams per day.
“The researchers suggest creatine’s effectiveness is likely due to its role in rapidly regenerating ATP (your body’s primary energy currency), which allows you to train harder and recover faster. That extra edge translates into higher training volume and greater adaptation, meaning more muscle and less fat over time.
If you want to take advantage of the benefits, the sweet spot for performance is 5 grams of creatine monohydrate per day. If you’re more interested in the cognitive benefits (which we’ve discussed before), you might need to take 10 grams per day.”
If you thought taking creatine gummies was worth it, Schwarzenegger said to think again. He recently analyzed a host of research on creatine gummies and found that almost all of them contained little to no creatine. He advised gym enthusiasts to stick with powder or pill form.
Creatine is highly accessible and an effective supplement to use for athletic performance and overall health. Schwarzenegger continues to take it in retirement to help him stay energized for tough workouts.
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