{"id":207247,"date":"2025-06-23T08:44:15","date_gmt":"2025-06-23T08:44:15","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/207247\/"},"modified":"2025-06-23T08:44:15","modified_gmt":"2025-06-23T08:44:15","slug":"arnold-schwarzenegger-says-you-can-build-strength-at-any-age-all-you-need-is-his-versatile-full-body-workout","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/207247\/","title":{"rendered":"Arnold Schwarzenegger says you can build strength at any age\u2014all you need is his versatile full-body workout"},"content":{"rendered":"

The fact that we lift, rather than how or what we lift, becomes increasingly important as we age. That\u2019s the message in the latest issue of Arnold’s Pump Club<\/a>, a newsletter series from none other than Arnold Schwarzenegger.<\/p>\n

Those thoughts were accompanied by a versatile full-body workout which I\u2019ve detailed below, along with guidance on how to extrapolate the routine into a four-week strength-building plan.<\/p>\n

But first, back to Arnie.<\/p>\n

You may like<\/p>\n

His team highlighted a new meta-analysis<\/a> of 102 randomized trials on people aged between 63 and 87, which assessed the effects of five different training modalities on muscle strength.<\/p>\n

The research scrutinized the effectiveness of bodyweight, resistance bands, resistance machines, free weights and mixed methods, measured against a control group that didn\u2019t exercise.<\/p>\n

Machine-based training elicited the greatest effects, followed by free weights, bands, mixed and then bodyweight training.<\/p>\n

However, authors Tim Wiedenmann and Co. were keen to stress that all five modalities \u201ccan have large positive effects on strength development in older adults\u201d.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Adding that \u201cindividual preference, enjoyability and practicability\u201d were more important factors at play.<\/p>\n

In other words: \u201cThe best approach is the one you\u2019ll stick with,\u201d noted Pump Club editors Adam Bornstein and Daniel Ketchell.<\/p>\n

\u201cAll forms of resistance training improve strength\u2014what matters most is effort, not equipment.\u201d<\/p>\n

Use this versatile workout to build all-over strength at any age <\/p>\n

To support this conclusion, Schwarzenegger’s team also shared a comprehensive full-body workout that anyone can try no matter the equipment you have at your disposal.<\/p>\n

The routine is split into three sections:<\/p>\n

    \n
  1. Lower body<\/li>\n
  2. Upper body<\/li>\n
  3. Core and carry<\/li>\n<\/ol>\n

    Each section is made up of two moves to be performed back to back\u2014known as a superset. The aim is to perform exercise A, rest 60 seconds, perform exercise B, rest 60 seconds, then back to A, and so on.<\/p>\n

    There are also four variations for each exercise:<\/p>\n

      \n
    1. Bodyweight<\/li>\n
    2. Bands<\/li>\n
    3. Dumbbells<\/li>\n
    4. Barbell<\/li>\n<\/ol>\n

      Choose your weapon, then perform three sets of each pair of exercises for 8-10 reps, resting for two minutes before progressing onto the next section.<\/p>\n

      “You should finish each superset knowing you couldn\u2019t do more than one or two extra reps with good form,” adds Bornstein and Ketchell, known as two RiR (reps in reserve<\/a>). If you need to make the superset more challenging to achieve this, then reduce the rest between sets.<\/p>\n

      Here are the moves for each superset, with either a link to a demonstration on YouTube, or an exercise guide on Fit&Well or our former sister site Coach.<\/p>\n

      Superset 1: Lower-body strength1A Squat variation<\/p>\n

      Sets:<\/strong> 3 Reps:<\/strong> 8-10<\/p>\n

      1B Hip hinge variation<\/p>\n

      Sets:<\/strong> 3 Reps<\/strong>: 8-10<\/p>\n

      Superset 2: Upper-body push and pull2A Push variation<\/p>\n

      Sets:<\/strong> 3 Reps:<\/strong> 8-10<\/p>\n

      2B. Pull variation<\/p>\n

      Sets:<\/strong> 3 Reps:<\/strong> 8-10<\/p>\n

      Superset 3: Core and carry<\/p>\n

      3A Core movement<\/strong><\/p>\n

      Sets:<\/strong> 3 Reps:<\/strong> 8-10<\/p>\n

      3B Loaded carry\/isometric hold<\/strong><\/p>\n

      Sets:<\/strong> 3 Time: <\/strong>30-40 sec<\/p>\n

      Bodyweight: Plank<\/a><\/p>\n

      Bands: Side plank with band row<\/a><\/p>\n

      Dumbbells: Farmer\u2019s carry<\/a><\/p>\n

      Barbell: Front rack carry<\/a><\/p>\n

      How to expand this workout into a four-week strength-building training plan <\/p>\n

      Arnie’s team presented this six-exercise routine as a standalone workout that you can use no matter what equipment you have available.<\/p>\n

      But it\u2019s equally possible to extrapolate this routine into a four-week program if you have the equipment or access to a gym.<\/p>\n

      I\u2019d suggest aiming to repeat this routine twice a week, allowing for adequate rest between each session.<\/p>\n