Dorian Yates might have retired from professional bodybuilding 29 years ago, but that doesn’t mean he’s given up the gauntlet just yet. In fact, at 64, he’s still in enviable shape.

‘I’ve always naturally been pretty lean,’ Yates explained in the caption of a recent Instagram post. ‘Even when I was in my teens, I always had abs. Even right through to being 130kg+, I still had my abs visible. Obviously my goals now aren’t bodybuilding orientated, but geared towards longevity and making sure I can still do the things I love in 20 years time.’

Of course, Yates still dedicates time to strength training – it’s what he loves and recognises just how important it is for ageing well. He has previously described how he relies on just two workouts a week to hit every major muscle group, still utilising his famous high-intensity approach.

‘I still do some weight training because I believe the foundation of any health approach as you get older is number 1, weight training in my opinion,’ he adds.

But that’s not all the 64-year-old does. He’s adopted a routine of seven key activities to help him feel and perform at his best, even as he ages.

1. Strength Training

2. Sauna

3. Cold Plunge

4. Cycling

5. Hiking

6. HIIT

7. Yoga

It’s well-proven that strength training is essential to combat sarcopenia and help us age better. Resistance work also strengthens bone density and supports longevity by lowering the risks associated with heart disease, keeping Yates highly capable as he ages.

The range of different cardiovascular activities, meanwhile, keeps the Brit’s heart strong, with regular activity also linked to increased longevity – both physically and mentally. There’s variety in the activities, too, helping keep things interesting for him while also promoting greater consistency.

Contrast therapy may also improve sleep and mood, as well as supporting cardiovascular function and reducing muscle inflammation and pain. For Yates, who has spent years lifting heavy weights, protecting his joints and muscles is just as important as building strength to stay healthy and mobile.

And yoga? It’s a low-impact activity that improves strength and coordination, and also increases joint flexibility, without placing unnecessary stress on his body. We can see why Yates is a fan.

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

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Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…

You can follow Ryan on Instagram @ryan.dabbs or on X @ryandabbs_