A PAIR OF dumbbells sit in a single nook of the cramped basement room that Stephen Lang calls his health club, and 10-pound plates are strewn throughout the ground. Lang stands within the heart of the room, grinning broadly. “This,” he says, “is the place I do the majority of my exercises.”

By no means thoughts that the house is so tiny that when Lang raises his arms to the facet, he almost grazes the partitions. The 70 year-old actor, finest identified for his breakout function because the sadistic Colonel Miles Quaritch in 2009’s Avatar, grabs a home made wrist curler from the ground. It is a easy device (he loves DIY-ing his personal health gear), a foot-long keep on with a weight hooked up to it by a chunk of rope. He holds the stick and each arms, extends his arms, then flexes his wrists, one after the opposite, rolling the load towards the stick. He does a number of reps identical to this, then places the curler down. “At this level in my life,” he says, “what’s essential to me is flexibility, stamina, and energy. And I’ve added one different factor to that, which is alignment.

He chases that alignment by getting into this room in his Upstate New York dwelling at the least 4 days per week for a mixture of exercises he is perfected over the previous 12 years. His coaching consists of yoga, weight-training classes, and karate. Some days he’ll do all three, however he provides priority to yoga. It is a routine that is saved him combating trim, a key cause that he nonetheless seems to be menacing because the sinister Colonel Quaritch in Avatar: The Means of Water, out this month.

He hints that he is in higher form in the present day then he was whereas making the unique Avatar. He signed in at a pumped 190 kilos for the function then, due to loads of old-school weight-training classes. However all that muscle did not make his physique really feel good. So one yr after Avatar, he modified his coaching model. He is right down to 155 kilos now however says his body carries this lighter load “way more comfortably.” “I might date it at 2010 after I grew to become utterly dedicated for the remainder of my life to stay as match and as versatile as I can,” he says. “Since you grow to be conscious of your advancing age; you’re feeling your age. And it’s not a query of staving off age. You’ll be able to’t try this. However what you are able to do is take advantage of out of what you bought.”

This exercise does that—particularly in the present day, since he’s mixing all three of his disciplines into one session. Lang exits the room, then drops into pushup place, ripping by means of 11 reps (his superstition) so simply that you simply nearly don’t discover his arms. Quite than having his palms on the ground, he’s supporting his higher physique with solely his fingertips, a grueling pushup model he realized in karate.

After a number of units, he’s again in his “health club.” Now he’s standing tall solely on his left leg, proper foot pinned to left thigh, doing a yoga tree pose. He’s tweaked the transfer, although: As a substitute of merely clasping his arms collectively overhead, he holds tiny vice grips in every hand, squeezing every tightly to problem his forearms. “They’re considerably oppositional in a way,” he says of his three favourite coaching kinds. “However there’s a candy spot the place they actually come collectively.”

Certainly, the mix of concepts has helped him construct muscle whereas heading off ache. He battles arthritis in his arms but nonetheless busts out these fingertip pushups. In 2014, he had a left hip substitute, however he nonetheless shifts right into a fighter’s stance late on this session to work by means of the kata, a traditional karate stream.

All of it helps him transfer and really feel higher—whereas leaving room for the enjoyable of biceps curls. Because the session nears its finish, he grabs a dumbbell, crouches, and presses his triceps into his thigh, then rips by means of reps of focus curls (seated along with his legs unfold barely and his elbow within the criminal of his knee, offering stability for the curl). “I additionally do it, fairly frankly, out of self-importance,” he says of his coaching. “I’m pretty useless.” Hey, no matter motivation works.

DIY Your Health

When Lang doesn’t have weights, he will get inventive with body weight—and any gear he can discover. Attempt his three favourite anytime-anywhere strikes.

Bucket of Bricks Carry

Seize a big bucket and fill it with bricks—or something of your selecting. Elevate it to your waist, then stroll round or march in place.

Work for 30 seconds, then relaxation 30; do 3 units.

Tree Pose

Stand tall, then raise your proper leg, bend your proper knee, and dig your proper foot into your left interior thigh. Increase your arms overhead, palms collectively. Maintain for 30 seconds. Need extra problem? Squeeze towels or vice grips to check your forearms.

Pushups

Previous dependable. Do 10 reps. Too simple? Attempt inserting solely your fingertips on the ground; now do 10. Do 3 or 4 units.

A model of this story initially seems within the December 2022 challenge of Males’s Well being, with the title “6 A.M. WITH… THE AVATAR HEAVY”.