Harry W King is living proof that getting older doesn’t mean slowing down. Now 83, he still trains four times a week, combining strength training with sessions on the rowing machine, while also coaching others as a trainer at Planet Fitness.
“Movement has always been part of my life, and it continues to give me energy and independence,” Harry shares during our conversation. His fitness story began in high school with basketball, followed by service in the Marine Corps, where he also achieved a second-degree black belt in Karate.
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“Over time, my routine has evolved due to advanced osteoarthritis, rheumatoid arthritis, and age — I’m 83 now. Still, staying active is not optional for me,” he explains.
Below, Harry opens up about his weekly training routine, the walking workout he relies on, and the guidance he offers seniors who want to return to exercise. If you’re coming back after a long break, it’s always wise to consult a qualified professional first.
What Does His Weekly Training Routine Look Like?
“I work out four days each week, combining weight training with cardio on machines like the bike, elliptical, and my favorite — the rowing machine,” Harry says.
He strongly encourages resistance training to improve muscle strength, endurance, balance, bone density, and weight management. “I also suggest working with a trainer to ensure proper form,” he adds.
Harry typically divides workouts by muscle group across three days: upper body, lower body, and core-focused sessions.
When it comes to choosing weights, his advice is simple: progress gradually. “Seniors can follow similar programs to younger people, as long as they listen to their bodies and avoid lifting heavy too quickly,” he says.
Beginner-Friendly Bodyweight Exercises He Recommends
For those new to fitness or returning after a long pause, Harry suggests starting with these basic bodyweight movements:
- Push-ups
- Crunches
- Crossover crunches
- Chin-ups
- Squats
- Crab walks
- Lunges
The Walking Workout He Swears By
“Walking is one of the most accessible exercises at any age. It doesn’t require equipment, and you can do it almost anywhere,” Harry explains. He recommends adding variety to keep it effective and enjoyable.
“On a treadmill, interval walking works well. For example, walk briskly for two minutes, then slow down for one minute to recover. Alternating intensity helps improve endurance and keeps things interesting.”
Those looking for additional walking routines may also find value in structured approaches like the Japanese Walking Method, which focuses on cardiovascular fitness and fat loss.
His Advice for Complete Beginners
“I encourage anyone in the aging population to either continue or begin their fitness journey,” Harry says. “Start small and don’t feel intimidated. You don’t need a complex plan in the beginning.”
He suggests focusing on simple, consistent actions such as walking, gentle stretching, or practicing standing up from a chair without using your hands. “Small habits, done regularly, can create meaningful change,” he adds.
His Current Fitness Goals at 83
“My goals now are about staying strong, mobile, and independent,” Harry explains. Maintaining muscle strength and balance remains a priority.
“I focus on exercises I truly enjoy and stay consistent with them. Consistency is what has kept me feeling young all these years,” he says.
Looking for More Motivation?
Harry’s story is a reminder that it’s never too late to move, rebuild strength, and prioritize health at any stage of life.
