Sylvester Stallone is one of Hollywood’s most popular figures. The actor is an icon to entire generations and an inspiration to anyone serious about fitness and bodybuilding. At 72, he has a physique that many much younger people would envy. We’ll find out how he manages it in the following paragraphs.
Biography
Sylvester Stallone was born on July 6, 1946, in New York City to a family of Italian immigrants. During his birth, complications caused paralysis in his facial muscles. This marked his childhood: he found it hard to connect with other children and even harder to make friends. When he was 13, Sylvester was deeply impressed by the film “Hercules.” It became his inspiration and motivation to transform his appearance, and Stallone began weight training. As he watched his body change, muscle by muscle, he decided he could also train his facial muscles and overcome his insecurities.
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So Sylvester began playing the saxophone. Time and persistent practice paid off: he managed to overcome 90% of his facial paralysis, inspiring him to dream even bigger—to become a famous actor. He studied acting and, in his spare time, began writing screenplays and plays, hoping for his big break.
Stardom
Stallone’s big break came in 1976, when “Rocky,” for which he wrote the screenplay, hit the big screen. He also played the lead role, bringing to life the iconic street boxer Rocky Balboa, who fights his way to the top through blood, sweat, and tears. The film became a huge hit and received 11 Oscar nominations. “Rocky” made Sly’s dream come true—Sly was the name his friends started calling him—and put him among Hollywood’s most sought-after stars. Stallone’s film career flourished with the “Rocky” sequels, followed by another defining film in his career, “Rambo.” In both films, the actor showcased enviable fitness and perfectly defined muscles.
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Workouts
Sylvester Stallone is 72, but his body doesn’t reveal his age in any way. He is one of the most disciplined bodybuilders. His workouts and diets vary depending on the results he wants to achieve. For some of his films, he wants his muscles highly defined and his body fat percentage as low as possible; for others, he opts for a bulkier physique.
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Some of his training days look like this: they start with a 3-kilometer run and continue with 18 rounds of boxing sparring. Then comes a two-hour weight-training session at the gym, followed by more cardio—jumping rope or running in the park. Very few people could complete this program effectively. It would be too demanding even for professional bodybuilders. With this training regimen, Sylvester Stallone manages to reduce subcutaneous fat and build lean muscle mass.
Most of the time, however, the Hollywood actor focuses on a different type of training. It’s still exhausting, but Stallone believes you have to push beyond your limits if you want to achieve your best. These intense workouts help him maintain one of the best physiques among actors of any age, as he trains six times a week. He also follows the rule of using the heaviest possible weights and taking the shortest possible breaks between sets and exercises to keep his heart rate elevated.
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Stallone trains his upper body four times a week, focusing on exercises that develop and maintain it despite his age. Like any old-school bodybuilder, Sylvester Stallone is a fan of the bench press and pull-up bars. He never skips the pec-deck machine or dumbbell exercises that shape his arms, shoulders, and chest. For triceps, he does dumbbell French presses or cable pushdowns. He performs four sets of up to 10 reps for each exercise. His workout on these days ends with sets of sit-ups—five sets of 50 reps—and around 100 hops.
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On the remaining two days, the actor focuses on cardio, abs, and leg training. To keep his lower-body muscles healthy and strong, Sly relies on classic weighted squats—performing them with a barbell behind his neck—as well as lunges.
Try this routine with 4 sets of 15–20 reps, choosing the heaviest weight you can manage. For well-defined calves, add a run on the treadmill or in the park, just like Sylvester.
Nutrition Plan
You could say that when Sylvester Stallone sets his mind to something, he achieves it. He has always said he is very strict about his diets and nutrition plans, and never lets himself be tempted or stray from them. The actor always consults professional nutritionists first, who calculate how much food his body needs and what it can tolerate; only then does he start a diet. Stallone’s daily menu is tailored to his particular goal. If he wants to build muscle, he increases his protein intake. If he decides he needs to lose weight, Sly switches to a highly restrictive vegetarian diet, which helps him shed pounds quickly.
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An interesting fact about the star’s eating habits is his diet while filming 1981’s Victory. To get in shape for the role, Sylvester Stallone ate just 200 calories’ worth of protein a day, along with one baked potato.
Sylvester Stallone can easily be counted among the most inspiring people of our time. To wrap up, here’s a thought of his to motivate you not to give up the next time you walk into a gym:
“I believe that inner strength is what makes people winners or losers. And the winners are those who truly listen to the truth that comes from their hearts.”
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