Arnold Schwarzenegger is still aiming to grow muscle, even in his late seventies. On March 24, 2026, he revealed whether you can effectively build muscle with just resistance bands.
“Can You Build Muscle With Resistance Bands?
When we surveyed our readers about why they don’t exercise as much as they feel they should, we got many answers. But two, in particular, stand out: I’m too old, and I don’t have access to weights. A new study suggests that neither of those barriers should stop you.”
Schwarzenegger is a seven-time Mr. Olympia champion and the world’s most famous bodybuilder. He no longer competes actively but remains an active member of the community. From workout and dieting breakdowns to longevity tips, Schwarzenegger is breaking down what’s possible even when you don’t have a pair of dumbbells handy.
Arnold Schwarzenegger Breaks Down If You Can Build Muscle With Just Resistance Bands
In the newsletter, Schwarzenegger pointed to a promising 16-week study. It found that resistance band training improved muscle mass, upper-body strength, and body composition in untrained adults over 50.
“A 16-week study found that resistance band training improved muscle mass, upper-body strength, and body composition in untrained adults over 50. And, adding a small daily dose of creatine amplified those results further.”
Two of three groups took creatine (a 3-gram group and a 5-gram group). Those who didn’t take it saw no additional improvements in upper-body strength, muscle mass, or subcutaneous fat.
“Researchers recruited untrained adults aged 50 and older and split them into three groups: one took 5 grams of creatine monohydrate daily, another took 3 grams, and a third took a placebo. All three groups followed the same high-repetition resistance band protocol for 16 weeks.
The training itself was effective across the board. Whether or not they took creatine, everyone following the resistance band program saw results. But the creatine groups showed additional improvements that the placebo group didn’t: 3 grams per day increased upper-body strength and reduced subcutaneous fat, and 5 grams further improved overall muscle mass and muscle mass in the lower body.”
Schwarzenegger explained that creatine ramps up energy production in muscle cells, which can lead to higher sustained effort during training.
“Creatine speeds up energy production in muscle cells, which lets you sustain higher effort during training. Over 16 weeks, that edge accumulates. Creatine also supports muscle protein synthesis through pathways that become less efficient with age, which is precisely when you need the extra push.
If you’re over 50 and not training, resistance bands are a legitimate place to start. They’re inexpensive, joint-friendly, and effective enough to drive real adaptation when used consistently,” shared Arnold Schwarzenegger.
Schwarzenegger has long been an advocate for creatine supplementation. Through the years, the bodybuilding icon has found that creatine helps with lean muscle growth and recovery, but it also has a profound effect on brain health.
Schwarzenegger is after any edge he can get at 78 years old. He believes resistance bands combined with creatine supplementation is a win-win decision.
“The bigger picture is that regardless of age or equipment, your muscles will respond if you challenge them.”
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