At 78 years old, Arnold Schwarzenegger aims to hold on to as much muscle as possible. In an Arnold’s Pump Club newsletter shared on Feb. 4, 2026, he revealed whether muscle growth stops as we get older.
Arnold Schwarzenegger conquered the bodybuilding world during the 1970s Golden Era. En route to securing the Mr. Olympia title seven times, he defeated elite-caliber foes like Sergio Oliva, Frank Zane, and Lou Ferrigno. Retirement life has treated Schwarzenegger well. He still trains seven days a week, prioritizing his heart health and longevity.
Building muscle was never a problem for him, but as he’s gotten older, retaining lean mass has become more challenging. Aiming to live beyond 100, Schwarzenegger is breaking down whether muscle growth will eventually stop.
Arnold Schwarzenegger Discusses Whether Muscle Growth Stops With Age
Schwarzenegger recently pointed out that 85-year-olds can build just as much muscle and strength as people 20 years younger.
“When Does Muscle Growth Stop?
At some point, most people assume there’s an age where lifting weights stops working. A point of no return where muscles just won’t respond anymore. That assumption is wrong.
Even adults over 85 can build muscle and gain strength at virtually the same rate as people 20 years younger.”
He explained that a study compared groups of healthy older adults who followed the same 12-week strength-training program for three days a week.
“Scientists compared two groups of healthy older adults, those aged 65-75 and those over 85. Both followed the same 12-week strength-training program, working out three times per week with whole-body workouts.
Using CT scans and body composition tests, researchers measured muscle growth, strength gains, and physical performance at baseline, 6 weeks, and 12 weeks.”
After measurements were taken, both groups witnessed near-identical improvements in strength and muscle size.
“Both age groups experienced nearly identical improvements. The 65 to 75-year-olds increased quadriceps muscle size by 10 percent; the 85+ group gained 11 percent.
Leg strength jumped 38 percent in the younger group and 46 percent in the older group. Both improved whole-body lean mass by 2 percent and performed significantly better on physical function tests.”
Despite aging, researchers explained that protein synthesis, muscle fiber recruitment, and neural adaptations continue as we get older.
“The researchers believe muscle tissue remains responsive because the key mechanisms—protein synthesis, muscle fiber recruitment, and neural adaptations—continue to function throughout aging.
Your muscle fibers retain their ability to grow when challenged with progressive resistance, even as you age.”
Schwarzenegger’s general advice is to start with bodyweight exercises. Additionally, he said to focus on the major muscle groups, including the legs, upper body, and core.
“If you’re new to strength training, start with bodyweight exercises such as chair squats, wall push-ups, and bodyweight rows. Progress gradually by adding resistance bands or light weights as you get stronger. The study participants trained three times per week, but even one or two sessions provide benefits.
“Focus on major muscle groups, including your legs, upper body, and core. Expect to notice strength improvements within 6 weeks, with continued gains beyond. Father Time might be undefeated, but your muscles will still respond no matter how many candles were on your last birthday cake.”
What we put in our bodies can make a significant difference in our physical and mental health. Schwarzenegger recently unveiled his top three supplements that earn their keep. He shared that protein, vitamin D, and creatine are the most studied and effective options.
At 78, Schwarzenegger is still determined to build muscle. He remains consistent with resistance training and nutrition in retirement.
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