Still Pumping Iron at 76, This Is Arnold Schwarzenegger’s Prescribed Workout to Become “Superager”

Bodybuilding legend Arnold Schwarzenegger wrote about “The Secrets Of Superagers“ in his newsletter. As a 76-year-old bodybuilding legend who still trains regularly, you might say Arnie is a ‘super-ager’ himself. However, the Terminator didn’t credit himself for being a super-ager, highlighting the facts researchers deduced after studying super-agers.

Arnold Schwarzenegger named the common qualities that research found among super-agers. He even recommends a workout to develop those qualities. However, before we get to know the workout and its benefits, we must first take a look at what makes an individual a super-ager. So Arnie shared the definition.

“People in their 80s (and older) who somehow have the memory capacity of people 30 years younger. It appears their brains resist the slowdown typically associated with old age,” wrote the bodybuilding legend. Arnold Schwarzenegger also explained why age slows people down. “New research suggests brain shrinkage could be a primary driver of age-related memory loss,” Arnie revealed in his newsletter.

Scientists found that “superagers showed almost no signs of neurodegeneration, such as a buildup of amyloid or tau, which contributes to diseases like Alzheimer’s or dementia,“ wrote Schwarzenegger. However, the seven-time Mr. Olympia champion explained that those who become super-agers do so because of what they did before turning 80 rather than after.

Genetics may play a huge role in someone becoming a super-ager. However, these individuals have “lower blood pressure, good mobility, better mental health, social connections, and appear very active in middle age,” revealed Arnold Schwarzenegger. So, he recommended a workout that would help people develop the traits researchers found in such individuals.

Arnold Schwarzenegger gives a key to fighting aging

Since strength and mobility are among the core qualities of a super-ager, Arnie made a ‘workout of the week’ to help people improve these aspects of their fitness. Arnold Schwarzenegger even said that the workout would help people reduce pain from intense workouts and recover better. The workout consists of nine movements:

• Reverse bear crawl: 2 sets x 30 sec 
• Kneeling reach-through: 2 sets x 5 reps per side
• Inchworm: 2 sets x 8-12 reps
• Side lunge: 2 sets x 8–15 reps per side
• Pushup: 2 sets x till failure
• Single-leg hip raise: 2 sets x 8–15 reps per side
• Inverted row: 2 sets x till failure
• Bodyweight squat: 2 sets x 8-20 reps
• Bodyweight I-Y-T: 2 sets x 8-10 reps per letter

Arnold Schwarzenegger instructed everyone to perform each exercise with minimum to no rest in between as a circuit. After completing a circuit, you should rest for two to three minutes before going for another circuit.

So, while genetics may play a role in becoming a true super-ager, Arnold Schwarzenegger believes everyone can become as mobile, active, and strong as they age. Do you agree with his take? Let us know below.