Dorian Yates is still keeping intensity high during training sessions. On Jan. 19, 2026, he joined Dr. Andrew Huberman to discuss how he stays fit at 63. They also hit an intense back workout, where Yates offered key tips for progress.\u00a0<\/p>\n
Dorian Yates<\/a> is a bodybuilding legend, boasting six Mr. Olympia<\/a> titles. En route to cementing his legacy, he ushered in a new era of mass monsters in the Men\u2019s Open division. His career wasn\u2019t without costs; Yates revealed that he suffered biceps<\/a> and triceps injuries<\/a> during his tenure.\u00a0<\/p>\n Years after his last contest, Yates is still unearthing secrets around his career. Longevity, flexibility<\/a>, and overall health have become his top priorities. Having linked up with one of the world\u2019s top neuroscientists, \u201cThe Shadow\u201d laid out how he stays fit since stepping off stage.\u00a0<\/p>\n Dorian Yates Discusses Training Goals at 63 With Dr. Andrew Huberman\u00a0\u00a0<\/p>\n In the video, Yates opened up about his health at 63. Despite injuries, he\u2019s still trying to be the best version of himself.\u00a0<\/p>\n \u201cNow, I\u2019m 63 going on 64 and I appear to be very healthy. I feel great. I\u2019m looking forward to the future. I don\u2019t know. None of us know [when we\u2019ll die]. I\u2019m just trying to live the best life that I can live day by day.<\/p>\n Be the best version of myself, have a good quality of life and appreciate every day at a time. This is what we learn from dogs. They don\u2019t live in the future. They don\u2019t live in the past. They are just there all the time.\u201d\u00a0<\/p>\n Get Fitter, Faster<\/p>\n Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n Please wait…<\/p>\n You’re In! Let’s Crush Your Fitness Goals Together<\/p>\n Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.<\/p>\n Subscribe Another Email<\/p>\n As for his actual workout plan, Yates said he implements cardio and weight training a couple of times a week.\u00a0<\/p>\n \u201cI want to be functional. I want to be able to do these things that I love to do. I want to be around and be healthy for my kids. I just love to exercise man. I do something every day. Different things. Not lifting weights. I do that maybe a couple of times a week, moderate weights.\u201d\u00a0<\/p>\n He revealed that Pilates has allowed him stay functional and flexible, noting that it even helped him regain an inch of height.\u00a0<\/p>\n \u201cI\u2019ve got injuries: I got a torn bicep on this side, a torn triceps tendon, and some shoulder issues. I don\u2019t have any pain or anything, but it\u2019s just mechanically, my right side is stronger than my left.\u201d\u00a0<\/p>\n \u201cI\u2019m lean, I\u2019m strong, I don\u2019t push too much with the weights,\u201d he said. \u201cI got taller.\u201d\u00a0<\/p>\n \u201cBecause I\u2019ve been doing Pilates and functional training and resetting the shoulders back, my posture is much better. I\u2019m standing straighter, which gives me an extra inch of height.\u201d\u00a0<\/p>\n After his hip replacement surgery, Yates shared that he no longer has any joint pain:\u00a0<\/p>\n \u201cI don\u2019t have any joint pains. I had a hip replacement 14 months ago, which is great,\u201d he said<\/a>. \u201cI train for what I need. What do I need right now? I need good cardio, but not excessive. I do some sprints and bikes outside. A little weight training in order to maintain.\u201d\u00a0<\/p>\n In retirement, he doesn\u2019t use a training split. However, Yates makes sure to get in one upper and one lower body session per week.\u00a0<\/p>\n \u201cI don\u2019t even have a split man. I go in, I generally do some upper body once a week and lower body once a week. Things that I can do, with chest and shoulders it\u2019s very light because of the pushing. So, I do some dumbbell press.\u201d\u00a0<\/p>\n \u201cAt this point, no [compound movements for lower body], my legs are really big. Because I had no injuries in the lower body, I\u2019ve maintained more muscle mass there.\u201d<\/p>\n Yates Guides Dr. Huberman Through Back Workout\u00a0<\/p>\n Find their exercises from the video below:\u00a0<\/p>\n Pullover Machine\u00a0 Pullover Machine\u00a0<\/p>\n Yates had Dr. Huberman start on the pullover machine to pre-exhaust his lats.\u00a0<\/p>\n \u201cWe\u2019re going to do this to exhaust the lats, and then we\u2019re going to go on to a compound exercise, which will involve the forearms and biceps. Doing it that way, you\u2019re going to get more.\u201d\u00a0<\/p>\n Lat Pulldown\u00a0<\/p>\n Next, they performed slow and controlled repetitions on the lat pulldown machine.\u00a0<\/p>\n \u201cWe\u2019re going to pull down to the chest. Slow up,\u201d shared Yates.\u00a0<\/p>\n One-Arm Dumbbell Row\u00a0<\/p>\n Yates warned that lifters shouldn\u2019t rush through one-arm dumbbell rows because breathing can compromise the quality of each set.\u00a0<\/p>\n \u201cDon\u2019t rush too much. We do this side, we do that side. If you go directly on this side to that side, especially on the heavier set, if the breathing is too heavy, one side will suffer. Consider it like two sets,\u201d he said<\/a>.\u00a0<\/p>\n Cable Rows\u00a0<\/p>\n He shared that he allows the machine to pull his shoulders forward during cable rows, focusing on a deep stretch.\u00a0<\/p>\n \u201cWe\u2019re going to let the shoulder go forward,\u201d Yates said. \u201cKeep the body here and stretch.\u201d\u00a0<\/p>\n Bent-Over Raises\u00a0<\/p>\n While most gym-goers hit their rear delts using machines, Yates shared how he taxes them with a free weight movement:\u00a0<\/p>\n \u201cWe\u2019re going to do one exercise for rear delts. You never see anyone doing bent-over raises anymore because they are all on machines, right? There\u2019s more skill involved with these.\u201d\u00a0<\/p>\n According to Yates, the sport isn\u2019t what it once was. He recently argued that Mr. Olympias today don\u2019t represent the ultimate male physique<\/a>. He argued that modern-day champs lack the stature and quality muscle that was on display during previous eras.\u00a0<\/p>\n Yates hasn\u2019t slowed down at 63, still pushing himself through intense workouts. Moving forward, his sole focus is on aging gracefully and remaining active.\u00a0<\/p>\n
\nLat Pulldown\u00a0
\nOne-Arm Dumbbell Row\u00a0
\nCable Rows\u00a0
\nBent-Over Raises\u00a0<\/p>\n