Despite decades of heavy lifting which can cause a hunched posture, Yates used Pilates and functional training to reset his shoulders and improve his spinal alignment. This corrected his posture so effectively that he measured an inch taller than in his youth.

The body actively resists change and maintains its current state (homeostasis). To stimulate muscle growth, you must apply a stress greater than what it has previously adapted to, forcing it to reinforce itself. This requires a "bloody good reason" to change.

Dorian Yates dismisses the term "toning" as a misnomer for women. The desired firm look is achieved by building muscle and losing fat. Women should follow the same resistance training principles as men; their lower testosterone levels will naturally prevent them from becoming overly muscular.

A study on identical twins revealed that the twin with greater leg strength had a larger brain and better cognitive function over a 10-year period. This suggests that lower-body resistance training is a uniquely potent and specific intervention for preserving brain mass and preventing Alzheimer's.

Many people cite a lack of time as a barrier to fitness. However, legendary bodybuilder Dorian Yates asserts that highly focused, intense workouts lasting only 45 minutes, twice a week, are sufficient for significant health and physique changes.

Focusing on building muscle is crucial for long-term health, particularly for women entering perimenopause. Muscle helps regulate blood sugar, reduces inflammation, and protects against osteoporosis, dementia, and heart disease, making it a vital health indicator.

Women should not fundamentally change their training principles during menopause. Data shows that the transition itself does not accelerate muscle loss. Sarcopenia is primarily exacerbated by physical inactivity, making resistance training a crucial constant throughout a woman's life.

The order of workouts matters significantly. Performing strength training before endurance work does not compromise endurance and may even enhance it. However, doing endurance training first fatigues muscles, leading to worse performance and diminished results in the subsequent strength session.

The body restricts movement into ranges where it is weak to protect itself from injury. By actively training for strength at the full extent of your motion (e.g., full-depth squats), you signal to your nervous system that the range is safe, which in turn increases your functional flexibility.