Dennis Wolf hasn’t let his physique go in retirement. On Jan. 6, 2026, he broke down how his training has changed at 47 to stay lean. He also revealed that he weighs 237 pounds and plans to gain another 10 pounds. 

Dennis Wolf was a top-tier Open threat throughout the 2000s. Despite never winning the Mr. Olympia, he proved himself against legends, from eight-time winner Ronnie Coleman to four-time titleholder Jay Cutler. Wolf’s highest accomplishment came in 2014 when he took out the late Shawn Rhoden and Cedric McMillan at the Arnold Classic. 

The IFBB Pro stepped away from the stage, but has prioritized his fitness and longevity. He maintains a six-pack year-round and impressive muscle tone. With time to reflect on his recent workout adjustments, Wolf laid out how he’s managed his gym workload. 

Dennis Wolf Feels 30 Years Old in Retirement, Says He Works Out 3x Per Week to Stay Lean 

In the video, Wolf spoke on reaching a lean 237 pounds, his highest weight since stepping away from the sport. 

“I’m trying to stay lean and bad ass. So, I’m weighing around 237 today. So, it’s pretty much a heavy weight for me. Since I retired, I’ve maybe been around 200 pounds for most of the time. This is the first time I’m weighing that much, and I’ve kept it for almost a year.” 

He shared that he hates being skinny, which is why he’s focused on growing. 

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“I honestly don’t like being skinny. In the last couple of years, I was a little skinnier than I am right now. Right now, I feel amazing. I think that’s the weight where I want to be,” he shared. “I’m going to gain another at least 10 pounds.” 

To prioritize recovery, he trains three times per week, as opposed to five or six workouts a week in his prime. 

“The condition is great. The body responds very well. I do train three times a week. It’s not as I used to do, like training five to six days a week. I need more time to recover, and I think I’ve figured it out, and it works.” 

Though he’s unsure if he’ll ever come out of retirement, Wolf emphasized that his health couldn’t be better, stating, “I feel like I’m 30 years old.” 

“Will I come back or will I ever come back onstage? I’m 47 years old… so of course, it’s not that easy to make the decision even if I feel great.

I feel really good. Everything is just perfect. I’m really healthy. I checked everything. Everything looks really good. Honestly, I feel like I’m 30 years old.”

Wolf acknowledges that bodybuilding is not a healthy sport. To help up-and-coming talent, he explained how to balance performance-enhancing drug (PED) use safely. He noted that those who overuse PEDs tend to have shorter careers. 

Three quality training sessions are all Wolf needs now in retirement. For the time being, he plans to focus on staying lean and adding 10 pounds to his frame. 

RELATED: Retired Bodybuilder Dennis Wolf Shows Off Six-Pack With Impressive 211.2-Pound Physique Update

Watch the full video from the Wolfteam Forum YouTube channel below: