Fitness legend Arnold Schwarzenegger has taken on bodybuilding, Hollywood, even politics. Now he's facing a bigger battle than "The Terminator" or "Predator" — how to age gracefully.
At 78, his days of death-defying stunts might be over. Schwarzenegger told Business Insider that he has accumulated more than his share of aches and injuries over time, due to skiing accidents, long hours in the gym, and intense action films.
"That's a lot of stress on a body and clearly the body was not meant to do all that," he said.
But the star is no less active in the gym and in the public eye, in part because he's kept his diet and exercise on point over the years. His recent projects incuded the release of his book "Be Useful," a hit Netflix docuseries, and the launch of his own fitness app "The Pump."
He shares life advice, answers fan questions, and offers exercise tips to more than 30 million followers across social media, as well as through his newsletter and podcast. His message is often one of encouragement, urging people to stay motivated and celebrate small wins, particularly when it comes to their health and fitness.
His latest campaign, "You'll Be Back," is a partnership with Zimmer Biomet, a medical device company where he acts as Chief Movement Officer. It aims to raise awareness about treatment options for joint pain.
He has also been candid about the challenge of aging gracefully over the years, from the changes he sees in the mirror to a hip replacement and multiple heart surgeries.
Still, most of us would be lucky to have Schwarzenegger's energy and resilient athleticism by the time we're near our 80s.
Case in point: Six years ago, a man attacked Schwarzenegger with a flying kick at a PR event. The result was exactly what you might expect from a tussle with the Terminator: the assailant fell to the floor, and Schwarzenegger barely noticed the blow.
"I thought I was just jostled by the crowd, which happens a lot. I only realised I was kicked when I saw the video like all of you," he tweeted about the incident.
Schwarzenegger attributes his lasting vigor to consistency and moderation in his habits, from refining his gym routine to support longevity to adopting a relaxed approach to his diet.
Don't ignore the basics of working out
He rose to fame as a bodybuilder, exercising for five hours a day to target every muscle group. Since then, Schwarzenegger's daily workouts have changed in intensity.
He works out for about 90 minutes a day, favoring resistance machines and biking over heavy barbells to protect his shoulders and knees.
Whether you're a beginner to strength training or a seasoned pro, Schwarzenegger said you should keep your workouts simple. "The basic exercises are the most underrated exercises," he said.
He's a fan of free weights, which allow for more dynamic movements, like his all-time favorite exercise, the clean and press.
A heart-healthy diet is crucial
Protein shakes played a significant role in Schwarzenegger's diet throughout his life, from the homemade yeast-and-milk ones he prepared as a teenager to his more refined cocktails, which included schnapps and protein powder.
Now, he said he's cut back on them. "I used to drink protein drinks, but I don't do that that much," he explained. "I just think that I eat really well and I stay healthy this way."
As he got older, Schwarzenegger said he also reduced his meat intake in favor of a "70%" plant-based diet to lower his cholesterol. But that doesn't mean he's strict by any means. He eats what he wants when he travels, whether it's a plate of pasta in Rome or Wiener Schnitzel in Germany.
His rules are simple: focus on light, nutritious, and heart-healthy options in your day-to-day routine. The rest of the time, work out extra hard to compensate for that steak.
To stay fit beyond your 70s, always keep moving
Even a lifetime of fitness didn't stop Schwarzenegger from experiencing pain as he got older.
"It just eventually never stops," he said. "Now, I'm 78, and I have become an expert in all that stuff."
And after 60 years of working out in public gyms, Schwarzenegger said he has heard of every injury. His message to everyone: "No matter what the problem is, get it fixed. Don't wait."
He stressed that ignoring or trying to push through pain, whether it's related to the joints or back, inevitably ripples into larger problems. "When people start having pain, then they start limiting the amount of things that they do," he said.
It's tied to his biggest piece of longevity advice, relevant to both his continually evolving career and his day-to-day life: never stop moving.
"The danger is it's the beginning of death," he said, "because movement is life."