Arnold Schwarzenegger weighs in on the age-old debate: is cardio or strength training better for longevity?
Arnold Schwarzenegger has spent a lifetime chasing the perfect pump, but these days, the bodybuilding legend is just as concerned about keeping his heart pumping as his biceps. In the October 22 edition of his Arnold’s Pump Club newsletter, Schwarzenegger tackled a longstanding fitness debate: Is cardio or strength training better for longevity?
According to the seven-time Mr. Olympia champion, the answer is both.
Schwarzenegger built one of the most iconic physiques in bodybuilding history through countless hours of weight training. However, at 79 years old, his priorities have shifted toward maintaining strength, mobility, and cardiovascular health as he continues his pursuit of a long and active life.
Arnold Schwarzenegger Explains Why Cardio and Strength Training Are Both Essential for Longevity
Schwarzenegger highlighted research involving nearly 147,000 health professionals who were followed for up to 30 years. Researchers examined the relationship between aerobic exercise, weight training, and mortality risk.
The findings suggested that individuals who regularly performed both types of exercise experienced the greatest longevity benefits.
“A large new analysis suggests both camps are half right because the people who lived longest didn’t pick a side and prioritized lifting weights and cardiovascular training,” Schwarzenegger wrote.
According to the research, regular aerobic activity was associated with a 26% to 43% lower risk of death compared to very low activity levels. Strength training appeared to provide additional benefits when combined with cardio.
However, Schwarzenegger emphasized that the research was observational, meaning it established associations rather than proving that exercise directly caused participants to live longer.
Interestingly, weightlifting alone showed a weaker association with longevity in the study. Schwarzenegger cautioned against interpreting that finding as evidence that building muscle is less important.
The study tracked how much time participants spent lifting weights rather than measuring their actual muscle mass or strength.
Those distinctions matter, particularly as people get older.
Maintaining muscle can help preserve mobility, bone health, metabolic function, and the ability to perform everyday activities independently.
Meanwhile, cardiovascular exercise provides benefits for the heart and lungs that resistance training alone may not fully replicate.
“Strength keeps your body capable. Cardio keeps your engine running. You need both for a long life you can actually enjoy,” Schwarzenegger explained.
Schwarzenegger Recommends Adding Whatever Is Missing From Your Workout Routine
Rather than encouraging people to completely overhaul their training programs, Schwarzenegger offered a straightforward solution: Identify which form of exercise is missing from your routine and incorporate it.
For dedicated bodybuilders who spend most of their time lifting weights, he suggested adding cardiovascular activities such as:
- Three brisk 30-minute walks per week
- A couple of bicycle rides
- Swimming sessions
- Other activities that elevate the heart rate
For runners and endurance athletes who rarely touch weights, Schwarzenegger recommended adding two full-body strength training sessions each week.
The Austrian Oak practices what he preaches. Despite undergoing multiple heart procedures over the years, Schwarzenegger remains committed to regular exercise, including weightlifting and bicycle rides.
His approach to fitness has evolved considerably since his days dominating the Olympia stage, but his dedication to training has never disappeared.
Schwarzenegger has frequently discussed his desire to remain healthy and independent well into his later years, with the ambitious goal of living past 100.
And while the man who helped make the muscle pump famous still loves lifting weights, he understands that keeping his cardiovascular system in shape is equally important.
Image embed via Instagram @schwarzenegger
