At 78, Arnold Schwarzenegger‘s training goals have changed, but his intensity remains the same. In Arnold’s Pump Club newsletter from June 26, he revealed that 90-120 minutes of strength training a week has been linked to a lower risk of premature death.
“The Strength-Training Sweet Spot for a Longer Life (Is Less Than You Think) – ‘8 Minute Abs’ might have come and gone. Just another trend in a long line of get-fit-quick promises. But just because you can’t get fit instantly, doesn’t mean you can’t get healthier in less time than you think.”
Schwarzenegger conquered the sport as a seven-time Mr. Olympia champion. During his reign, he bested elite contenders, including Frank Zane and Sergio Oliva. While it’s been decades since he last competed, “The Austrian Oak” still takes his fitness seriously.
Countless deaths have shaken up the industry, pushing Schwarzenegger to focus on longevity. And even with a busy schedule, he believes fitting in a few strength training sessions per week has helped him combat the aging process with grace.
Arnold Schwarzenegger Reveals the ‘Strength Training Sweet Spot’ for Longevity
In the newsletter, Schwarzenegger pointed out research suggesting that 90-120 minutes of strength training a week can reduce the risk of premature death.
“According to a new study, around 90 to 120 minutes of strength training a week was associated with the lowest risk of premature death.”
In a longitudinal study, researchers examined 147,000 health professionals for over three decades and assessed their activity levels.
“Researchers followed nearly 147,000 U.S. nurses and other health professionals for up to 30 years. Instead of asking people about their training only once, the researchers remeasured it every few years to obtain a more accurate assessment.”
They discovered that those who stuck with a 90-120-minute range had nearly a 13 percent lower risk of all-cause mortality.
“Compared with people who didn’t lift at all, those in the 90-to-120-minute range had about 13% lower risk of death from any cause, after accounting for their cardio.”
Schwarzenegger laid out some practical advice for those just starting. He said to aim for at least two 45-minute sessions a week with more taxing compound exercises.
“So if you’re starting from zero, aim for at least two 45-minute sessions a week. Push hard, stick consistent, and hit all the big movements: squat, push, pull, and carry something heavy. Keep your walks and bike rides too, because the lifting works alongside your cardio, not instead of it.”
“That time isn’t a guarantee for any aesthetic goals. And you still have to put in the work. But it goes to show that a little bit of time lifting weights is one of the best investments you can make in your longevity.”
Sleep can also have a major impact on quality of life and longevity. Schwarzenegger recently explained how just a single night of poor sleep can wreak havoc on endurance and strength. He warned that body temperature has a significant impact on sleep quality and recovery.
Longevity is hard to come by in a sport like bodybuilding. However, Schwarzenegger believes 90-120 minutes of strength training can produce tangible benefits.
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