Arnold Schwarzenegger hasn’t turned his back on fitness in retirement. On March 27, 2026, he weighed the longevity benefits of muscle power and emphasized that those with lower levels incur a higher risk of early death.
During the 1970s and 80s, Arnold Schwarzenegger ruled the Men’s Open class with symmetry and proportions. Before calling it a career, he secured seven Mr. Olympia titles. While it’s been decades since he battled onstage, Schwarzenegger’s passion for training and nutrition has remained top priorities.
Aiming to live beyond 100, longevity and quality of life dictate Schwarzenegger’s day-to-day. Lifting weights has always been a part of his routine, but now he’s sharing why speed, coupled with power, appears to be the winning combo when it comes to aging.
Arnold Schwarzenegger Talks Longevity Benefits of Muscle Power, Says Without It, Early Death Risk Rises
In the newsletter, Schwarzenegger pointed out that those with lower muscle power had an increased risk of early death compared to those with higher levels.
“Number You Won’t Forget: 6-7X
Do you train for muscle power? Here’s why you should.
You might think being strong is the best way to protect your health as you age. But new research suggests that how fast you can move with strength is even more important than how much you can lift. People with low muscle power face roughly 6 to 7 times the risk of early death compared to those with the highest power levels, even after accounting for age, body composition, and chronic disease history.”
Scientists measured power by looking at upper-body rowing movements and grip strength tests between multiple groups. They found that those on the lower end of the power spectrum faced a 6-7 times higher risk of early death. Conversely, muscle strength measurements were inconclusive predictors of mortality.
“Scientists tracked nearly 4,000 adults for more than 10 years to determine whether muscle strength or muscle power predicted better longevity. They measured power using an explosive upper-body rowing movement adjusted for body weight, and strength using a handgrip test.”
“When researchers sorted participants into groups based on their relative muscle power, those in the lowest-performing group had roughly 6 times the risk of death among men and 7 times the risk among women compared to those with the highest power levels. Muscle strength, by contrast, did not reach statistical significance as a predictor of mortality after full adjustment for other health factors.”
Schwarzenegger added that muscle power is essential to aging because it allows individuals to react quickly and move dynamically, helping avoid accidents.
“This matters because muscle power declines faster with age than strength does, and it’s what you rely on every time you react quickly, stabilize yourself, or move dynamically. Having adequate power can help you avoid falls, recover your balance, and move with more confidence, which translates into a lower risk of injuries and chronic diseases.”
“The reminder: You can’t just be strong, you need to be fast and powerful.”
He revealed that muscle power can be improved with intent and speed using movements like squats, presses, medicine ball throws, kettlebell swings, and push-ups.
“To improve muscle power, you don’t need to train like an Olympic athlete, and you don’t have to focus on maximum weights either (that’s more related to strength). But you do need to move with intent and speed: think explosive squats, presses, and rows; medicine ball throws; kettlebell swings; or speed push-ups.”
According to Schwarzenegger, research also suggests that lighter loads can still help build muscle power as long as the intent is there:
“Research suggests that lighter loads (think 30–40% of your max effort) moved with the intention of moving as fast as possible can be as effective, or even better, for developing power than heavy, slow lifting. What matters most is the intent. Even if your actual movement speed is limited, trying to move explosively still trains your neuromuscular system to produce force more quickly.
If you want to age well, you have to move like you mean it.”
This wasn’t Schwarzenegger’s first time offering key workout advice. He recently broke down why stretching work is not absolutely necessary. He shared that a full range of motion during strength training can adequately stretch the muscles and aid mobility.
Living longer and stronger will always be goals for Schwarzenegger. Though strength offers its own range of benefits, the bodybuilding legend stressed that muscle power is just as important.
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