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.
Dorian Yates is a bodybuilding legend, boasting six Mr. Olympia titles. En route to cementing his legacy, he ushered in a new era of mass monsters in the Men’s Open division. His career wasn’t without costs; Yates revealed that he suffered biceps and triceps injuries during his tenure.
Years after his last contest, Yates is still unearthing secrets around his career. Longevity, flexibility, and overall health have become his top priorities. Having linked up with one of the world’s top neuroscientists, “The Shadow” laid out how he stays fit since stepping off stage.
Dorian Yates Discusses Training Goals at 63 With Dr. Andrew Huberman
In the video, Yates opened up about his health at 63. Despite injuries, he’s still trying to be the best version of himself.
“Now, I’m 63 going on 64 and I appear to be very healthy. I feel great. I’m looking forward to the future. I don’t know. None of us know [when we’ll die]. I’m just trying to live the best life that I can live day by day.
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’t live in the future. They don’t live in the past. They are just there all the time.”
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As for his actual workout plan, Yates said he implements cardio and weight training a couple of times a week.
“I 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.”
He revealed that Pilates has allowed him stay functional and flexible, noting that it even helped him regain an inch of height.
“I’ve got injuries: I got a torn bicep on this side, a torn triceps tendon, and some shoulder issues. I don’t have any pain or anything, but it’s just mechanically, my right side is stronger than my left.”
“I’m lean, I’m strong, I don’t push too much with the weights,” he said. “I got taller.”
“Because I’ve been doing Pilates and functional training and resetting the shoulders back, my posture is much better. I’m standing straighter, which gives me an extra inch of height.”
After his hip replacement surgery, Yates shared that he no longer has any joint pain:
“I don’t have any joint pains. I had a hip replacement 14 months ago, which is great,” he said. “I 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.”
In retirement, he doesn’t use a training split. However, Yates makes sure to get in one upper and one lower body session per week.
“I don’t 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’s very light because of the pushing. So, I do some dumbbell press.”
“At this point, no [compound movements for lower body], my legs are really big. Because I had no injuries in the lower body, I’ve maintained more muscle mass there.”
Yates Guides Dr. Huberman Through Back Workout
Find their exercises from the video below:
- Pullover Machine
- Lat Pulldown
- One-Arm Dumbbell Row
- Cable Rows
- Bent-Over Raises
Pullover Machine
Yates had Dr. Huberman start on the pullover machine to pre-exhaust his lats.
“We’re going to do this to exhaust the lats, and then we’re going to go on to a compound exercise, which will involve the forearms and biceps. Doing it that way, you’re going to get more.”
Lat Pulldown
Next, they performed slow and controlled repetitions on the lat pulldown machine.
“We’re going to pull down to the chest. Slow up,” shared Yates.
One-Arm Dumbbell Row
Yates warned that lifters shouldn’t rush through one-arm dumbbell rows because breathing can compromise the quality of each set.
“Don’t 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,” he said.
Cable Rows
He shared that he allows the machine to pull his shoulders forward during cable rows, focusing on a deep stretch.
“We’re going to let the shoulder go forward,” Yates said. “Keep the body here and stretch.”
Bent-Over Raises
While most gym-goers hit their rear delts using machines, Yates shared how he taxes them with a free weight movement:
“We’re 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’s more skill involved with these.”
According to Yates, the sport isn’t what it once was. He recently argued that Mr. Olympias today don’t represent the ultimate male physique. He argued that modern-day champs lack the stature and quality muscle that was on display during previous eras.
Yates hasn’t slowed down at 63, still pushing himself through intense workouts. Moving forward, his sole focus is on aging gracefully and remaining active.
RELATED: Bodybuilding Legend Dorian Yates Shares ‘Psychological Tip’ for Better Pressing Movements
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