A good night’s sleep goes a long way when you’re tackling fitness goals. On Feb. 16, 2026, Arnold Schwarzenegger revealed whether lifting weights leads to better sleep quality.
When we think of bodybuilding, high-protein diets and heavy weights come to mind. But Arnold Schwarzenegger had to master every aspect of the sport to claim seven Mr. Olympia titles. That meant prioritizing sleep, even when he was suffering through low-carb diets to present a shredded physique in the 1970s and 80s.
In retirement, Schwarzenegger still leads an active lifestyle at 78. He trains daily and offers lifters tips on everything fitness, from burning fat to building muscle. If growth wasn’t enticing enough, Schwarzenegger recently laid out how lifting weights can help individuals with some much-needed shut-eye.
Arnold Schwarzenegger Reveals If Lifting Weights Boosts Sleep Quality
In the newsletter, Schwarzenegger discussed how training with weights can improve rest and sleep quality.
“Does Lifting Weights Help You Sleep?
If you’re tossing and turning at night, sleepless nights can turn into desperation looking for something, anything to help you sleep better. And while there are many ways to improve rest (we’ve shared countless tips in these newsletters), researchers found that the type of workout you perform might be the missing piece of your sleep routine.”
The evidence was overwhelming: of more than 7,000 individuals, researchers found that resistance training was one of the most effective ways to improve sleep quality.
“A review of 86 studies and more than 7,000 people found that resistance training is one of the most effective (and under-appreciated) ways to improve your sleep quality.”
According to Schwarzenegger, different forms of exercise all helped sleep quality compared to none. However, resistance training showed the most promise.
“Scientists analyzed 86 randomized controlled trials and compared how different forms of exercise — resistance training, aerobic exercise, mind-body practices, and combined approaches — affected sleep quality.
All forms of exercise improved sleep quality compared to doing nothing. But resistance training stood out as a the most reliable, effective option. And one large randomized controlled trial found that people who lifted weights for 12 months slept approximately 40 minutes more per night compared to a non-exercise control group.”
Scientists determined that strength training reduces anxiety and depression, helping create positive changes in hormone health.
“The researchers believe strength training reduces anxiety and depression (both major sleep disruptors), improves body temperature regulation, and creates positive shifts in hormones like growth hormone and cortisol that influence your sleep-wake cycle.”
He explained that just two or three resistance training sessions a week are enough to improve sleep quality:
“If you lift weights two to three times per week, you’re investing in better sleep. And if you’ve been relying solely on cardio or melatonin, adding a couple of resistance training sessions might do more for your rest than another supplement.
And you don’t need a complicated program. A well-designed full-body routine using standard gym equipment or bodyweight movements is enough to deliver benefits.
No matter the age, Schwarzenegger is adamant that muscle growth never stops completely. He pointed to a study that examined two groups of people of different ages. After six weeks, scientists looked at CT scans and determined that both groups saw nearly identical improvements.
Sleep quality has a significant impact on quality of life. Schwarzenegger maintains that strength training is one of the most effective methods for improving sleep quality.
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