Arnold Schwarzenegger Shares ‘Get a Grip’ Strength Test & Circuit Workout for Improved Longevity

At 75 years old, longevity has become vitally important for bodybuilding legend Arnold Schwarzenegger. In a recent Daily Pump Newsletter entry, Schwarzenegger discussed the importance of grip strength with age and revealed a circuit workout he designed to increase the likelihood of living longer.

Navigating a wildly successful bodybuilding career, Arnold Schwarzenegger proved himself throughout the 1970s and 80s with exceptional balance and muscle proportions. En route to earning a total of seven Mr. Olympias, Schwarzenegger faced off against mainstays such as Frank Zane, Franco Columbo, and Sergio Oliva. 

In retirement, Schwarzenegger still has a vested interest in the sport’s evolution. He co-founded the Arnold Sports Festival with the late Jim Lorimer, which serves as the second biggest show in bodybuilding behind Mr. Olympia. In March, Samson Dauda laid claim to the event’s 35th title. 

In addition to hosting bodybuilding competitions, Schwarzenegger remains busy with acting obligations and workout demonstrations. Given his status as one of the greatest bodybuilders of all time, athletes and fans take notice when Arnold is training. He recently tackled a circuit workout and stressed a lesson to his followers: “Don’t think, just do.” 

Arnold Schwarzenegger Reveals Grip Strength Test for Living Longer

In his latest offering, Schwarzenegger underlined a two-step grip strength test created for boosting longevity. 

Get A Grip

There are many ways to test how well you’re aging. But one test, in particular, is worth taking because it provides a clear path for improvement.

Research suggests that grip strength is one of the best predictors of longevity.

One study even claims that grip strength is better at predicting premature death than blood pressure. The reason could be that a lack of strength indicates accelerated DNA aging, which is linked to disease and disability.

Is your grip strong enough? According to Dr. Andy Galpin, there are two ways to test your grip.

Test #1: The hand-grip dynamometer

You want a minimum grip strength of 40 kilograms (about 88 pounds). But, ideally, you’ll be able to hit 60 kilograms (152 pounds). You’ll also want to make sure your hands are similarly strong. Dr. Galpin suggests no more than a 10 percent difference between your hands.

Test #2: The dead hang

Grab a pullup bar by wrapping both of your hands completely around the bar and gripping tightly. Your goal is a minimum of a 30-second hang. Ideally, you’ll be able to hold yourself for 60 seconds.

Considering that grip strength is associated with longevity, Schwarzenegger offered a workout that capitalizes on that fact. 

Workout of the Week: The Longevity Workout

Schwarzenegger said the first circuit is a combination of farmer’s walks and pushups. For the second demonstration, the bodybuilding icon practiced farmer’s walks and squats. 

“You just found out that grip strength is associated with longevity. Previously, we shared that pushups are also associated with fighting off premature death. This workout includes the exercises you need to become stronger and increase the likelihood that you can live longer.

The workout consists of 2 circuits, each consisting of 2 exercises. The first circuit is a combination of farmer’s walks and pushups. And the second circuit is more farmer’s walks and squats. If you’re keeping score at home, the farmer’s walks will help improve your grip.

Pick up the weights, and walk 20 to 30 steps with a weight that’s heavy. Set the weight down, and then do your pushups.

If you don’t have weights, you can fill two backpacks or totes with books, hold one in each hand, and perform the carries. All you need to do is make sure the bags are heavy and hard to grip.

Circuit 1: 3-4 rounds

Complete the first exercise and immediately do the second exercise. Then rest for 2 to 3 minutes and repeat.

1A. Farmer’s Walk: 20 to 30 steps

1B. Pushups: 10 to 30 reps (your strength will determine how many reps you perform

After you complete all the rounds of the first circuit, then move to the next circuit.

Circuit 2: 3-4 rounds

Follow the same approach as the last circuit. Complete the first exercise and immediately do the second exercise. Then rest for 2 to 3 minutes and repeat.

2A. Farmer’s walk: 20 to 30 steps

2B: Bodyweight squats: 10 to 30 reps (You can also add weight if you want; your strength will determine how many reps you perform)”

During Schwarzenegger’s Mr. Olympia tenure, fans have long wondered about his potential steroid cycles. Those burning questions were finally answered recently when the bodybuilder took to a Men’s Health interview. According to ‘The Austrian Oak,’ he used a two-compound protocol of Dianabol and testosterone to sustain himself when he was at the height of his career.   

Whether the topic is sleep, alcohol consumption, or weight loss, Schwarzenegger has the answer. Similar to Joey Swoll, Schwarzenegger says he’s on a mission to make fitness a priority worldwide for everyone regardless of body type. 

RELATED: Arnold Schwarzenegger Shares 4 Ways to Strengthen Your Routine

Health and longevity are paramount for Schwarzenegger, who has made it clear that anti-aging is one of his top priorities. Given his health and vibrancy at 75, perhaps bodybuilding is the closest outlet athletes have to the fountain of youth.