Harry W King is living proof that age doesn’t define capability. At 83, he continues to train four days a week, combining strength training with rowing machine workouts, while also coaching others in his role as a Planet Fitness trainer. His commitment to movement hasn’t faded with time — it has evolved.
“Movement has always been part of who I am, and it still fuels my energy and independence today,” King shares with Tom’s Guide during a recent conversation. His fitness journey began in high school, where he played basketball, before joining the Marine Corps and earning a second-degree black belt in Karate.
Over the years, his routine has adapted. Advanced osteoarthritis, rheumatoid arthritis, and the realities of aging have required adjustments, but not excuses. “I’m now 83, but staying active is non-negotiable for me,” he explains.
Inside Harry’s Weekly Training Routine
King follows a structured yet flexible training plan. “I work out four days a week, mixing weight training with cardio using machines like the bike, elliptical, and my personal favorite — the rower,” he says.
He strongly advocates resistance training for long-term health. “A solid weight-training program helps build muscle strength, improve balance, support bone density, and manage weight,” King explains. He also encourages working with a trainer to maintain proper form and avoid injury.
His own workouts are split across muscle groups. Typically, he trains upper body one day, lower body another, and focuses on core strength on the third day.
Strength Training Advice for Older Adults
When selecting weights, King emphasizes patience. “Start light and progress gradually,” he tells his clients. He believes seniors can follow training plans similar to younger individuals, provided they listen closely to their bodies and avoid rushing progress.
For beginners or those returning after a long break, King recommends starting with simple bodyweight movements:
- Push-ups
- Crunches
- Crossover crunches
- Chin-ups
- Squats
- Crab walks
- Lunges
The Walking Workout Harry Swears By
“Walking is one of the most accessible exercises at any age,” King says. It requires no equipment and can be done almost anywhere. To make it more effective, he suggests adding variety.
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On a treadmill, King recommends interval-style walking. This could mean walking briskly for two minutes, followed by a slower recovery pace for one minute. “Intervals add challenge and keep workouts engaging,” he notes.
For those seeking additional ideas, exploring different walking methods — including interval-based approaches — can help improve cardiovascular fitness and support fat loss.
Advice for Absolute Beginners
King encourages older adults to begin or restart their fitness journey without fear. “Start small and don’t let intimidation hold you back,” he says. A complex plan isn’t necessary at the beginning.
He suggests focusing on simple, consistent habits such as walking, gentle stretching, or practicing standing up from a chair without using your hands. “Consistency matters more than intensity,” King adds.
Harry’s Current Fitness Goals at 83
At this stage of life, King’s priorities are clear. “My goals are about staying strong, mobile, and independent,” he explains. Maintaining muscle strength and balance remains essential.
More than anything, he aims to keep moving through activities he genuinely enjoys. “Staying consistent is what has kept me feeling young all these years,” King says.
