The fact that we lift, rather than how or what we lift, becomes increasingly important as we age. That’s the message in the latest issue of Arnold’s Pump Club, a newsletter series from none other than Arnold Schwarzenegger.
Those thoughts were accompanied by a versatile full-body workout which I’ve detailed below, along with guidance on how to extrapolate the routine into a four-week strength-building plan.
But first, back to Arnie.
His team highlighted a new meta-analysis of 102 randomized trials on people aged between 63 and 87, which assessed the effects of five different training modalities on muscle strength.
The research scrutinized the effectiveness of bodyweight, resistance bands, resistance machines, free weights and mixed methods, measured against a control group that didn’t exercise.
Machine-based training elicited the greatest effects, followed by free weights, bands, mixed and then bodyweight training.
However, authors Tim Wiedenmann and Co. were keen to stress that all five modalities “can have large positive effects on strength development in older adults”.
Adding that “individual preference, enjoyability and practicability” were more important factors at play.
In other words: “The best approach is the one you’ll stick with,” noted Pump Club editors Adam Bornstein and Daniel Ketchell.
“All forms of resistance training improve strength—what matters most is effort, not equipment.”
Use this versatile workout to build all-over strength at any age
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.
The routine is split into three sections:
- Lower body
- Upper body
- Core and carry
Each section is made up of two moves to be performed back to back—known 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.
There are also four variations for each exercise:
- Bodyweight
- Bands
- Dumbbells
- Barbell
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.
“You should finish each superset knowing you couldn’t do more than one or two extra reps with good form,” adds Bornstein and Ketchell, known as two RiR (reps in reserve). If you need to make the superset more challenging to achieve this, then reduce the rest between sets.
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.
Superset 1: Lower-body strength
1A Squat variation
Sets: 3 Reps: 8-10
1B Hip hinge variation
Sets: 3 Reps: 8-10
Superset 2: Upper-body push and pull
2A Push variation
Sets: 3 Reps: 8-10
2B. Pull variation
Sets: 3 Reps: 8-10
Superset 3: Core and carry
3A Core movement
Sets: 3 Reps: 8-10
3B Loaded carry/isometric hold
Sets: 3 Time: 30-40 sec
Bodyweight: Plank
Bands: Side plank with band row
Dumbbells: Farmer’s carry
Barbell: Front rack carry
How to expand this workout into a four-week strength-building training plan
Arnie’s team presented this six-exercise routine as a standalone workout that you can use no matter what equipment you have available.
But it’s equally possible to extrapolate this routine into a four-week program if you have the equipment or access to a gym.
I’d suggest aiming to repeat this routine twice a week, allowing for adequate rest between each session.
- In week one, familiarize yourself with the workout pattern using just bodyweight.
- In week two, upgrade to bodyweight and bands if you have them on hand to slightly increase resistance.
- In week three, progress to dumbbells where appropriate.
- In week four, you can either fractionally increase the weight of the dumbbells you’re lifting or try the barbell variation if you’re familiar with using this equipment.
Given each exercise variation will target similar muscle groups, you can rotate the equipment you’re using throughout the plan.
The key is to ensure you’re challenging yourself and practicing good form.
As the study authors and Arnie’s team noted, finding a routine you can stick with is key to building strength at any age.
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