There’s no stopping Dolph Lundgren – certainly not his age, and definitely not cancer. In 2015, the Swedish actor was diagnosed with kidney cancer, which subsequently spread, causing further health issues. He refused to stop training, though, and, despite once being given just a few years to live, Lundgren announced he was cancer-free in 2024.

‘[Strength training] has really helped me, especially after the cancer diagnosis,’ he told Muscle & Fitness. ‘Those treatments were quite tough, so the strength training really helped me.’

At 68, he trains three times per week, combining weight training with karate. It’s an approach that helps Lundgren feel capable as he gets older, allowing him to train hard without tiring himself out completely.

‘Anything is better than nothing when it comes to staying in shape,’ he previously explained. ‘It’s very important, I think, as you get older, to keep your muscle mass, keep your testosterone level up.’

Lundgren continues to post his workouts on Instagram to inspire his audience, including a recent video where he guided his followers through a chest and back session.

Seated Row

• Begin seated on a bench with the cable set at elbow height.
• Use the close grip attachment and plant the feet on the floor, core locked and chest proud.
• Pull your elbows close to your waist and squeeze the shoulder blades together while keeping your shoulders away from your ears – don’t shrug upwards.
• Hold for a beat and slowly release the rep under control back to your starting position.

Lat Pulldown

• Kneel or sit on a bench in front of the cable machine. Grab the bar with your palms facing away from you, shoulder-width apart.
• Lean back slightly and push your chest out.
• Pull the bar down to your chest, then return slowly to the starting position. Your torso should remain still throughout.

Chest-Supported Row

• Lie face down on the bench with your feet either side to keep you stable.
• Hang the dumbbells beneath you using a neutral grip.
• Keep your head up and retract your shoulder blades as you row the weights towards your chest.
• Lower to the starting position under control.

Incline Bench Press

• Lie back on a bench set to an incline angle, unrack the barbell and hold it above your chest, with your palms facing away from you.
• Breathe out as you press up with both arms.
• Straighten your arms and squeeze your chest before returning slowly to the start position.

Machine Chest Fly

• Adjust the seat so the handles align with your mid-chest.
• Sit with your back flat against the pad and bring the handles together in a controlled hugging motion.
• Pause for a beat to maximise tension on the chest before slowly returning to the start.

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_