{"id":2017,"date":"2026-01-03T16:17:03","date_gmt":"2026-01-03T16:17:03","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=2017"},"modified":"2026-01-03T16:17:03","modified_gmt":"2026-01-03T16:17:03","slug":"at-65-sean-penn-is-still-absolutely-jacked-heres-how-he-built-lifelong-muscle","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=2017","title":{"rendered":"At 65, Sean Penn Is Still Absolutely Jacked \u2013 Here\u2019s How He Built Lifelong Muscle"},"content":{"rendered":"


\n<\/p>\n

\n

Sean Penn isn\u2019t just one of the most respected actors in Hollywood \u2013 he also boasts one of the most impressive physiques. His latest role as Colonel Lockjaw in One Battle After Another<\/em> puts his muscular frame front and centre, making it easy to forget that he\u2019s 65. That only makes his ability to maintain such results all the more impressive.
<\/p>\n

Since bulking up for the 1986 film At Close Range<\/em>, however, Penn has remained tight-lipped about his training routine. \u2018I\u2019ve said before I don\u2019t like necessarily to talk about training routines<\/a>. It\u2019s actually not too interesting,\u2019 he said in 2015. Despite this reluctance to discuss specifics, some details of Penn\u2019s approach have still emerged over his 40-plus years of training.<\/p>\n

\n

Learning From the Best<\/h2>\n

To add muscle for At Close Range<\/em>, Penn enlisted Vince Gironda<\/a>, the high-profile trainer who worked with bodybuilders including Arnold Schwarzenegger<\/a>, Frank Zane<\/a> and Rick Wayne. Gironda was known for his emphasis on discipline, precision and intensity, and his signature 8×8 training method delivered results. Penn fully bought in, and it paid off for the 1986 film.<\/p>\n

\n
\n

Strength training has remained a core part of the two-time Academy Award winner\u2019s routine ever since. As he\u2019s got older, Penn has incorporated more compound<\/a> and functional movements, particularly for physically demanding roles such as ex-Special Forces<\/a> soldier Jim Terrier in The Gunman<\/em>. Preparation for that role reportedly focused on heavy compound lifts, including thrusters and power cleans, performed for 5 sets of 5 reps, followed by isolation work<\/a> using lighter weights and higher reps.<\/p>\n

Penn also regularly surfs and runs to complement his training, and has been known to cut back on smoking while filming.<\/p>\n

Developing Combat Skills<\/h2>\n

Away from the gym, Penn has a long-standing interest in combat training, particularly Krav Maga. Developed for the Israel Defense Forces (IDF), the system focuses on practical self-defence and real-world scenarios rather than sport. \u2018I\u2019ve been practicing Krav Maga for several years now, not really a sport, more of a close combat technique taught to the Israeli military,\u2019 he said. \u2018It\u2019s meant to neutralise and disarm.\u2019<\/p>\n

Those skills were put to use in The Gunman<\/em>, with stunt coordinator Markos Rounthwaite opting for Krav Maga as the film\u2019s primary combat style due to Penn\u2019s experience.<\/p>\n

Boxing is another of Penn\u2019s passions. He\u2019s previously revealed that he spent a month sparring with Bob Dylan in a purpose-built boxing ring at his home. \u2018Bob Dylan, turns out, is a student of boxing, and I had a 16-foot punching ring at my house and I was friendly with his son,\u2019 Penn told Jimmy Fallon<\/a>. \u2018And at some point, Jesse, his son, said to me, \u201cYou know, my dad would like to spar.\u201d Sorry Bob, if I\u2019m talking out of school, but he would show up every morning.<\/p>\n

\u2018That went on for about a month, I think. About seven or eight o\u2019clock in the morning, with his hoodie on and about six bull mastiffs coming out of a VW van. There wasn\u2019t a lot of conversation, it was kind of like \u201cGood? Good.\u201d And we\u2019d spar.\u2019 <\/p>\n

\n
\n