Arnold Schwarzenegger

Arnold Schwarzenegger

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Arnold Schwarzenegger built the most recognisable physique in sporting history before becoming a global film star and a two-term Governor of California. Decades on, he remains a leading advocate for accessible, lifelong fitness, championing the idea that staying strong and healthy is a project for every age, not just the young. Photo © Arnold Schwarzenegger

Disclaimer: This health stack was researched and created by the New Zapiens editorial team.

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Blueberry Pie

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Blueberry Pie

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Theragun PRO Plus

Therabody

Theragun PRO Plus

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Pod 4

Eight Sleep

Pod 4

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My Routines

Morning

Arnold is up early and starts the day with a strong espresso, then rides his bike the two-plus km from Santa Monica to Gold's Gym in Venice, the same gym from his bodybuilding years, getting his first cardio in before he even arrives. His weight training now runs on a two-day rotation, one day for shoulders and arms, the next for chest, back, and calves, with abs worked every session through sit-ups and crunches. The weights are lighter than in his prime and the focus has shifted to form, control, and full range of motion for joint health and longevity, with sessions lasting around thirty to forty-five minutes. After training he typically refuels with oatmeal and Greek yogurt, or Greek yogurt with granola, one of his go-to high-protein, meat-free breakfasts.

Afternoon

This is the work block rather than a training block. He's described filling it with focused, one-task-at-a-time work: practising speeches, clearing emails, and other commitments handled sequentially rather than all at once. A daily game of chess is woven through his day, which he uses both for enjoyment and as a way to sharpen focus and re-energise when his concentration flags. Some days include a second lighter movement session or a swim, but the through-line is staying busy with purpose rather than a fixed second workout.

Evening

The evening is lighter and built around recovery and winding down. He prioritises six to seven hours of sleep a night, which he treats as central to both physical and mental performance. Across the day he keeps things he calls "automatic," meaning workout timing, meals and sleep are kept simple and consistent so they don't require willpower or decision-making.

Cool things he does for longevity
His headline rule is resistance training as a longevity tool, not a vanity one. He argues that "use it or lose it" applies to muscle and strength, citing evidence that resistance training extends both lifespan and quality of life, and helps fight diabetes, cancer, Alzheimer's, anxiety and depression, while strengthening bones. His line is that if you could put those benefits in a pill, everyone would take it.