Harry W King is living proof that staying active doesn’t have an expiration date. At 83 years old, he continues to train four days a week, combining weight training with cardio sessions on machines like the rowing machine. Alongside his own workouts, he also trains others as a Planet Fitness trainer, sharing decades of experience and motivation. Movement has always been a part of my life, and it’s what keeps me energized and independent,” Harry explains during a conversation with Tom’s Guide. His fitness journey began back in high school with basketball, followed by service in the Marine Corps and earning a second-degree black belt in Karate. Over the years, his training style has evolved due to advanced osteoarthritis, rheumatoid arthritis, and the natural effects of aging. Still, Harry is clear about one thing staying active is non-negotiable.
What Does a Typical Training Week Look Like?
Harry trains four times a week, blending strength training with low-impact cardio. His go-to machines include the bike, elliptical, and his personal favorite, the rowing machine. He strongly encourages seniors to include resistance training in their routines. According to Harry, weight training helps improve muscle strength, endurance, balance, bone density, and overall weight management. He often structures workouts by muscle group across three days — upper body, lower body, and core. When it comes to choosing weights, Harry advises patience. Seniors can follow similar workout structures to younger people, but progression should be slow and controlled, with close attention to how the body responds.
Recommended Bodyweight Exercises for Beginners
For those who are completely new to exercise or returning after a long break, Harry suggests starting with simple bodyweight movements that build foundational strength:
Push-ups
Crunches
Crossover crunches
Chin-ups
Squats
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Crab walks
Lunges
The Walking Workout Harry Swears By
Walking, according to Harry, is one of the most accessible and effective forms of exercise at any age. It requires no equipment and can be done almost anywhere. To make walking more engaging and beneficial, he recommends adding variety. On a treadmill, this could mean interval-style walking — for example, walking briskly for two minutes, followed by one minute at a slower recovery pace.
Advice for Complete Beginners
Harry encourages older adults not to be discouraged or intimidated by fitness. Starting small is key. A complex plan isn’t necessary in the beginning consistency matters far more. He suggests beginning with familiar movements such as walking, gentle stretching, or practicing standing up from a chair without using your hands. These small habits can create meaningful improvements over time.
Harry’s Current Fitness Goals at 83
At this stage of life, Harry’s goals are focused on maintaining strength, mobility, balance, and independence. He prioritizes exercises he enjoys and can stick with long-term. Consistency is what has kept me feeling young,” he says. For Harry, staying active isn’t about chasing records — it’s about continuing to move, live independently, and enjoy life.
