Bodybuilding legend Arnold Schwarzenegger aims to hold on to every ounce of muscle he’s kept at 77 years old. In a recent Arnold’s Pump Club Newsletter, shared on July 7, 2025, he explained why packing on extra muscle might be the missing link to your fat loss journey.
“Small, consistent increases in muscle can lead to big changes in fat loss and blood sugar control — and that’s a prescription anyone can fill.”
Schwarzenegger, a seven-time Mr. Olympia winner, has always leveraged his diet and training to build his best possible physique. While his training and nutrition demands have changed greatly since his time on stage, he still pays close attention to what he puts in his body and how he manages his time inside the gym for lasting health.
From ensuring he meets his daily protein goal to touting the benefits of standing throughout the day, the bodybuilding legend seeks out any and all health benefits possible for living a longer, more productive life, leading him to look at how muscle impacts the fat loss process.
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Arnold Schwarzenegger Says Packing on Extra Muscle Can Boost Fat Loss and Improve Glucose Control
In the newsletter, Schwarzenegger pointed to new research that suggests packing on extra muscle can boost fat loss goals and improve glucose control.
“Is A Lack Of Muscle Limiting Fat Loss?
Many people still believe that if you want to lose fat, that cardio is the best tool to deliver results.However, new research suggests if you want to reduce body fat and improve glucose control, packing on a little extra muscle could provide the boost you desire.”
Looking at 122 studies, scientists found that people who increased muscle mass by just 2-3% saw a reduction in body fat and experienced better metabolic health.
“Scientists recently reviewed 122 studies to understand the relationship between muscle, obesity, and type 2 diabetes.
People who increased their muscle mass just 2 to 3 percent saw an average reduction of four percent body fat, and experienced better metabolic health (lower fasting glucose and HbA1c).”
“These results suggest that even modest muscle gains can meaningfully reduce fat stores and improve markers of glucose metabolism.”
Scientists likened muscle tissue to a metabolic sink: bigger muscles use more glycogen, which increases insulin sensitivity and glucose control.
“The researchers believe this happens because muscle acts as a metabolic sink: bigger muscles use more glucose, increasing insulin sensitivity and improving glucose disposal. This means more sugar is pulled out of the blood and stored in muscle, where it’s burned for energy — instead of building up in your bloodstream or getting stored as fat.”
To reap these fat loss benefits of extra muscle, Schwarzenegger said to resistance train 2-3 times a week focusing on major muscle groups.
“In other words, building muscle not only reshapes your body but also rewires your metabolism to work in your favor.
You don’t need extreme programs or bodybuilding-level gains. Start by adding resistance training at least two to three times per week, focusing on major muscle groups (like squats, deadlifts, presses, and rows).”
Schwarzenegger has also revealed whether eating extra protein throughout the day results in fat gain. After looking at the results of a study, researchers found that weight-trained individuals who ate more than double the recommended amount did not gain fat.
To accelerate your fat loss goals, Schwarzenegger believes resistance training two to three times a week is key. In time, he’s confident these efforts lead to better metabolic health.
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