Arnold Schwarzenegger's son Joseph Baena opens up on weight loss and fitness journey through the sport he loved

Time of India

13 hours ago

Joseph Baena, the son of Hollywood icon Arnold Schwarzenegger, has come a long way from the teenage boy who once struggled to make school sports teams. At 27, the aspiring actor and fitness enthusiast is proudly reflecting on the sport that first gave him purpose and helped him turn his health around: swimming.
In a heartfelt Instagram post shared on July 18, Joseph opened up about how difficult his high school years were when it came to fitness. "People sometimes forget that I used to be chubby in high school," he wrote. 'I got cut from my basketball and soccer team because I couldn't keep up with the other kids. Swim didn't have tryouts thankfully and completely changed my life forever.'
That shift into swimming proved to be a major turning point.
Without the pressure of tryouts or rejection, Joseph was able to throw himself into the sport and begin building the stamina, discipline, and confidence that would shape the rest of his fitness journey. He called it his 'introduction to fitness and training,' adding that he's tried many intense sports since then, but it was swimming that first helped him find his footing.
The post struck a personal chord with many of his followers, especially those who've faced similar struggles with their body or self-worth in their younger years.
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Joseph's message was simple: 'Everyone starts somewhere,' he wrote. 'But starting is the most important.'
Joseph, who is the son of Arnold Schwarzenegger and Mildred Baena, has never shied away from being open about his journey. In October 2023, he celebrated a huge personal win, competing in his first triathlon. He marked the moment with an emotional post on Instagram, beaming with pride and holding up his medal. 'What a great experience it was to compete with such amazing athletes,' he wrote.
'With my birthday coming up, I wanted to challenge myself in a new way.
I feel like I did really well, and I'm proud of myself for going the distance.'
He added a thoughtful note that reflects his mindset today: 'I truly believe that if you have muscles, you should be able to use them.'
Joseph isn't the only one in the Schwarzenegger family who has taken fitness seriously in recent years. His half-brother, Christopher Schwarzenegger, Arnold's youngest child with Maria Shriver, has been on a journey of his own.
At the Beacher Vitality Summit in May, Christopher revealed he lost 30 pounds by giving up bread for Lent. 'I was like, 'Well, if I'm giving up bread, I might as well just take the opportunity,'' he said.
'And I'm a good Catholic boy, so I'm not going to break it.'
Together, the Schwarzenegger sons are proof that transformation takes commitment, but more importantly, it starts with the decision to change.
Health benefits of swimming
Swimming isn't just a fun way to cool off — it's one of the best full-body workouts out there.
For starters, it works nearly every muscle in your body without putting pressure on your joints, which makes it perfect for people of all ages and fitness levels. Whether you're doing laps or just splashing around, swimming boosts your heart rate, improves cardiovascular health, and helps build endurance.
It's also a fantastic stress reliever. Being in water has a naturally calming effect on the mind. A few laps can melt away a tough day, and the rhythmic breathing can even feel a bit meditative.
Plus, swimming helps improve lung capacity and breathing control — which is great not just for sports, but everyday life.
Another big win? Swimming burns serious calories. Depending on how hard you go, it can torch anywhere from 400 to 700 calories an hour. And since it's low-impact, it's easier to stick with long-term compared to high-impact workouts.
Bonus: it can improve sleep, boost mood, and even help with posture and flexibility. So whether you're swimming for fitness, fun, or peace of mind, just know you're doing your body (and brain) a big favor.