June 12, 2026, 3:27 pm | Read time: 5 minutes
Between filming the new series “Cape Fear” and the upcoming “Dune” movie, Javier Bardem barely has time to catch his breath. Yet, at 57, the star actor consistently focuses on his fitness—and has discovered a form of training he appreciates more than ever. Why it’s now indispensable for him, and the role muscle building plays in healthy aging, is explained by FITBOOK author Tony Poland.
Javier Bardem, who became the first Spaniard to win an Oscar in 2008 for “No Country for Old Men,” has been one of Hollywood’s defining faces for decades. The Oscar winner effortlessly switches between demanding character roles and major blockbusters like “Dune.” Despite his busy schedule, the Spanish actor pays more attention to his physical fitness today than ever before. One form of training has particularly captivated him: strength training.
“I Love It”: Javier Bardem Discovers Strength Training
In an interview with the U.S. magazine “Men’s Health,” Bardem revealed that he only started lifting weights regularly in his 50s. Today, he wouldn’t want to miss the training. “I’ve been doing strength training for two years, and I love it. I’m not getting any younger,” explained the husband of Penélope Cruz. His main motivation is health: “We need to build muscles to have a healthier age,” emphasized the 57-year-old.
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Muscle Building as an Investment in the Future
That strength training at a certain age is far more than a tool for a defined body is no longer a secret. As people age, they naturally lose muscle mass and strength. Regular strength training can counteract this process and help maintain mobility, performance, and quality of life into old age.
This very thought also motivates Bardem—he doesn’t see workouts as a chore but as something he genuinely enjoys. “I find it very motivating and enjoy it,” he said.
Fitness as a Prerequisite for Demanding Shoots
The importance of physical endurance in acting became evident for Bardem during the filming of “Dune”—the movie will be released in Germany at the end of this year. He had to wear heavy costumes for many hours under extreme conditions. “It wasn’t easy,” recalled the Hollywood star. It was particularly challenging to work in elaborate suits in high heat without visibly sweating. “You have to be in shape for that,” Bardem explained.
Physical fitness is therefore not only important for his well-being but also a prerequisite for the demands of his profession. Fellow actor Karl Urban is also particularly known for constantly adapting his training style to the requirements of his roles.
Training with Jason Momoa? No, Thanks
However, Bardem rules out one particular training partner: his “Dune” colleague Jason Momoa. When asked if he would train with the “Aquaman” actor, he responded with humor. “No, no, I would never train with Jason Momoa. Are you kidding?” Bardem joked. “He’s strong like Jesus. He’s super fit and strong, super nice, funny, and charming.” However, Momoa is also eleven years younger than Bardem.
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Expert Tips: How to Train After 50
Personal trainer Alina Bock previously recommended on FITBOOK integrating strength training into daily life by age 50 at the latest. After all, the body begins to gradually lose muscle from the age of 30, and bone density decreases. Effective strength training is, therefore, all the more important. The goal should not be maximum muscle mass, but functional strength for everyday life. Targeted strength exercises, mobility exercises, and a healthy diet help maintain muscle and bone mass. Two to three strength training sessions per week are considered sensible, with time in between used for recovery.
The focus should be on large muscle groups, such as legs, back, chest, and core. Exercises like squats, lunges, rowing, or push-ups promote strength and stability. Equally important are sufficient recovery phases between training sessions. Additionally, endurance training and mobility and balance exercises are crucial for managing everyday movements.
The Most Important Fitness Rule in the Second Half of Life
“As we age, it becomes increasingly important for the body to stay active to maintain health and mobility. Especially due to long-standing poor posture in work or daily life from hours of sitting, it’s essential to counteract with targeted strength training,” summarizes Alina Bock. “For this, exercises for the glutes, legs, back, and deep muscles, as well as everyday movements like deadlifts, are suitable, which counteract poor posture and prevent everyday strains,” the expert emphasizes.
However, the most important thing is regularity. “In strength training, it’s not just about how long you train. It’s important that the muscles are regularly sufficiently challenged,” confirms FITBOOK editor-in-chief Nuno Alves. This can counteract muscle aging. Those who train continuously can effectively counteract age-related muscle loss. Javier Bardem is a good example of this: Even beyond 50, strength training can not only maintain physical performance but often even improve it.