Mark Wahlberg Reveals the Fitness Advice He ‘Wishes’ He Would’ve Listened to 20 Years Ago

While most of us are still in bed dreaming, Mark Wahlberg has already knocked out an intense gym session and polished off his second breakfast. Known for his commitment to 4 a.m. workouts, the 52-year-old actor has become an inspiration to fitness enthusiasts everywhere, not just for his dedication but for how his fitness routine has evolved over time.

In a recent interview with PEOPLE, Wahlberg opened up about how his approach to working out has shifted from his younger days as a Calvin Klein model to his current role as a dad of four and a businessman. “I’m starting to realize that I’m 52 years old,” Wahlberg shared. “I need to stay in my lane and know that I don’t have to try to out-lift everybody or outwork everybody. I just have to push myself a little bit more and continue to just try to drag this beautiful life out as long as I can.”

Smarter, Not Harder

Wahlberg’s focus has always been on intense training, especially as it relates to getting in shape for his movie roles. From his buffed-up look in Shooter and Lone Survivor to his shredded physique in Pain & Gain alongside Dwayne Johnson, Wahlberg’s career has often demanded physical transformations. His dedication to fitness has led him to fluctuate dramatically in weight, reaching extremes like 137 pounds for The Fighter and 215 pounds for Pain & Gain. Recently, he packed on 30 pounds for 2022’s Father Stu—a decision he now admits he would “probably not” do again due to the physical toll it took on his body.

But while movie roles have largely dictated his workout routines, Wahlberg has had a shift in his mindset in recent years. Rather than focusing on outworking or out-lifting everyone, he’s begun to prioritize smarter training over sheer intensity. “I target muscle groups,” Wahlberg explained. “I don’t have to lift as heavy, but I have to have better form, a longer hold, and a longer squeeze.” The new approach has yielded better results for him, and he even admits, “I wish I would’ve listened to the people who were trying to tell me these things and give me this kind of advice 20 years ago.”

Evolving with Age

As a father and businessman, Wahlberg’s reasons for working out have expanded beyond just prepping for film roles. “I’ve gotten to the point where I rely on it just to be able to get up and conquer my day as a dad and a businessman,” he revealed. For him, fitness is about more than just physical gains—it’s tied to his mental and emotional well-being. “Just being motivated to continue to try to inspire people and utilize those talents and gifts that I’ve been given for whatever specific reason those gifts have been bestowed upon me.”

At 52, Wahlberg has embraced a more balanced fitness regimen. His schedule now consists of three days of intense workouts followed by a rest day, ensuring he gives his body the time it needs to recover. “I think because I’m training smarter, I’m getting the rest that I need,” he said.

Faith, Family, and Fitness

Despite his evolving approach to workouts, Wahlberg remains deeply committed to his three core principles: faith, family, and fitness. These, he says, are the foundations of everything in his life. “I’m just trying to train smarter,” he reiterated. His fitness journey has transformed from merely aesthetic or performance goals into a holistic approach to health and longevity.

Mark Wahlberg’s fitness routine may have evolved over the years, but his unwavering dedication serves as a reminder that smart training, self-awareness, and balance are the keys to longevity in both life and fitness. If there’s one piece of advice he could give his younger self—and anyone starting their own fitness journey—it’s to train smarter, not harder.