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At 63, Dorian Yates still trains twice weekly—and says that’s all most people need. His ability to understand the process by which he became a 6-time Mr. Olympia, along with the knowledge he holds and shares with 2 million Instagram fans, is what makes him a legend in bodybuilding.
On July 16, Yates shared another suggestion in an Instagram post, explaining the reality of muscle loss.
Talking about the suggestion, Yates added the caption, which says, “I’ve tried it on people, twice a week of very intense training… and it is enough for the average person to help optimize their health and build muscle. Yes, if you’re building physique-wise, you’ll need to work on certain areas that won’t particularly get covered, like rear delts, traps and so on, but for someone wanting to get into good shape, twice a week use enough with a good diet.”
So, what did he say in the Instagram post? He said, “You’ve lost muscle mass slowly since maybe 1% a year since you’re 40, right? And this is affecting your health, your metabolism, the ability to process sugar, many, many things. The number one thing that I hear from people is, I don’t really have time for that. I have a business, I have a family.”
To solve this problem, Yates suggested giving him 45 minutes twice a week. According to him, for an average person, exercising with 8 to 10 movements that cover the whole body twice a week is sufficient.
He said, “One for chest, one or two for back, one or two for legs. Hey, if you want to do some bicep curls and some triceps, you can do it, but you’re doing pressing anyway.”
However, a proper diet will be necessary alongside the workout.
Yates opened his online coaching academy, DY Academy, in 2020. It gives individuals the tools to get into the best shape of their lives.
Under this coaching system, fitness enthusiasts also receive 1-1 online support and personalized training and nutrition plans.
Now, the question is: how does Yates, at 63, manage his fitness and stay in shape?
Dorian Yates workouts to stay in shape in his 60s
According to Men’s Health, Yates is often asked how he has remained so big after so many years of retirement.
Through an Instagram post, Yates said that competitive bodybuilding was part of his life and that it was temporary.
Later revealing his current fitness habits, Yates said, “I’m still training 2x per week with weights, but also other forms of exercise like pilates, yoga, biking, etc.”
Apart from the gym, he still maintains a proper diet, just as he suggests to his followers.
Yates added, “And I eat two meals a day, usually lunch and dinner. It’s mainly protein and fats, and a little carbs. I feel great, and it’s working for me.”
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