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Today’s Health Upgrade
The fitness metric that predicts aging
Bad day? Try this
Stand out, stay true
Your immune system’s secret enemy
Arnold’s Podcast
Want more stories from Arnold? Every day, Arnold’s Pump Club Podcast opens with a story, perspective, and wisdom from Arnold that you won’t find in the newsletter. And, you’ll hear a recap of the day’s items. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.
Longevity
The Fitness Metric That Predicts How Well You’ll Age
We’ve told you that grip strength and the number of pushups you can do help determine if you’ll live a longer life.
But now, studies suggest another measure of physical fitness might be an even better way to measure longevity.
New research suggests that muscle power is more accurate than muscle mass or strength alone at measuring aging and mortality.
Muscle power is your ability to produce force quickly. It reflects not just physical strength but the efficiency of your entire neuromuscular system, including coordination, reaction time, and speed. It’s what allows you to get out of a chair, catch yourself from a fall, or cross the street before the light changes. You can generate power by moving a light weight explosively, or by moving a heavy weight with as much force as possible (while stilling controlling the weight).
Unlike sarcopenia (the loss of muscle mass) or dynapenia (loss of muscle strength), powerpenia (loss of power) is about how fast you can use your muscles. And that speed matters.
The researchers found that reduced muscle power is a better predictor of adverse aging outcomes — including falls, functional decline, and even mortality — than just strength or mass.
Here’s the kicker: the researchers found that muscle power was a better indicator of longevity than being lean and having less body fat.
The researchers believe it’s because power depends not only on muscle mass but also on the neuromuscular system — your brain’s ability to rapidly recruit muscle fibers. As we age, this system deteriorates, and that affects how fast (not just how much) we can move.
Muscle power is highly trainable — even in older adults. Resistance training that includes explosive movements, like fast sit-to-stands, light jumps, or speed-focused weight lifting, has been shown to reverse or reduce powerpenia, helping older individuals regain functional ability.
To build power, incorporate power-based movements into your workouts at least once per week. Think: medicine ball throws, jump squats, kettlebell swings, or simply standing up from a chair as fast as possible (safely). And, continue to try and build strength and lift heavier weights, relative to your own ability.
Getting stronger and more powerful might be the difference between aging well and aging with limitations.
Mindset
The Bad Day Mood-Booster
The next time you’re having a rough day, don’t shut it down and assume nothing will make a difference.
Researchers found that performing small acts of kindness can meaningfully boost your well-being, happiness, and life satisfaction—while reducing symptoms of depression and anxiety.
This included dramatic changes in overall happiness, life satisfaction, and even reductions in symptoms of depression and anxiety. And the benefits were strongest when the person chose to perform the kind act, rather than being assigned.
The researchers believe this boost comes from a few key psychological mechanisms:
Social connection: Helping others increases feelings of belonging and community.
Self-efficacy: Acts of kindness reinforce a sense of purpose and control.
Positive affect: Giving triggers feel-good chemicals like dopamine and oxytocin.
The researchers also believed that kindness may boost mental well-being because it promotes feelings of autonomy, competence, and relatedness—three psychological needs tied to greater happiness and lower psychological distress.
And it doesn’t have to be a grand gesture. Positive outcomes were seen even with small, simple acts of kindness performed daily, whether sending a thoughtful message, making someone a coffee, or donating your time.
Together With Tecovas
Stand Out. Stay True.
Arnold’s story is built on doing things differently.
When people told him a bodybuilder couldn’t become the biggest movie star in the world, he smiled and trained harder. When they said a foreigner with an accent could never be a Hollywood star, he showed them exactly what determination looks like. And when they said he couldn’t be Governor of California, he served two terms.
He never listened to the naysayers. And was never afraid to do what felt right and made him stand out from a crowd.
Whether you’re training hard or working to improve your life, it’s important to lean into the things that make you stand out in all the right ways.
That’s why we’re proud to have Tecovas as the official cowboy boots of Arnold’s Pump Club.
Tecovas isn’t just the fastest-growing Western brand in the world — they’re proof that quality never goes out of style. Their handcrafted boots are designed for people bold enough to stand tall and carve their own path. They look incredible, feel broken-in the moment you slip them on, and — most importantly — they’re built to last.
Whether it’s The Dean (the versatile zip boot you’ll wear everywhere), The Cartwright (a timeless classic that gets better with age), or The Earl (Arnold’s go-to roper for comfort and class), there’s a pair that will help you stand out without ever saying a word.
Don’t blend in — show up with confidence, style, and boots that can carry you wherever your vision takes you.
Check out Tecovas and remind yourself: the people who change the world don’t follow the crowd. They lead it.
Small Change, Big Difference
The Secret Enemy of Your Immune System
You might be doing everything right—eating well, exercising, even washing your hands like a surgeon—but one overlooked behavior could be the reason you keep getting sick.
Sleeping less than 7 hours a night makes you nearly three times more likely to catch a cold.
We talk about the importance of sleep because it affects everything from muscle gain and fat loss, to your mood, focus, and brain health. And, sleep also plays a critical role in regulating your immune system. Poor sleep weakens the immune response, especially the production of cytokines, which are essential for fighting off infections.
If you get less than six hours, you’re even more vulnerable to illness. When life gets extra crazy, do what you can to prioritize your rest so don’t get sick and have to shut down completely.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
