An 83-Year-Old Trainer Still Lifts Four Days a Week and Has a Plan for You

The Man Who Walks the Walk

Harry King is an 83-year-old personal trainer at Planet Fitness — and he isn't just offering advice from a distance. Despite being diagnosed with advanced osteoarthritis and rheumatoid arthritis, King still works out four days a week and trains others. His story is a living rebuttal to the idea that age is a reason to stop moving.

King joined the Marine Corps at 21, took up karate at 59 — eventually earning a 2nd-degree black belt — and competed in four World Championships with the World Tang Soo Do Association, winning multiple medals across sparring and weapons divisions. Along the way, he also picked up kayaking, hiking, cycling, jogging, and resistance training, with no signs of slowing down. His message to older adults isn't abstract inspiration. It comes with a specific, structured workout plan.

Why Strength Training Matters After 65

Building strength and maintaining muscle is important no matter your age — but it becomes a crucial pursuit for anyone nearing their senior years. King puts it plainly: "As we age, we begin to lose muscle mass as well as bone density. This can lead to reduced balance, possibly resulting in falls or injuries," he says. "We seniors — I include myself in this group — can minimize episodes of falls and injuries through a resistance training program. Resistance training has been proven to strengthen muscles and combat bone density loss in seniors."

The science backs him up. Moderate physical activity can improve sleep quality and lower blood pressure, while also reducing the risk of dementia, heart disease, stroke, and type 2 diabetes. It also strengthens bones, improves balance, and can lower fall risk for those over 65. The stakes are real — and so is the opportunity to do something about it.

King's Workout Formula

King recommends a five- to ten-minute cardiovascular warm-up prior to any strength training, using a treadmill, bike, rowing machine, or elliptical trainer. He has a personal preference: "I prefer the rower because it gets more muscles involved during the warm-up phase," King says. From there, the real work begins.

King suggests 45 to 60 minutes of resistance training. "In this time frame, the goal is to perform five to seven exercises, doing three sets of 12 reps each," he says. His normal approach focuses on upper-body and lower-body muscle groups on separate days, with a two-day rest before working the same muscle group again. "This rest period is important in preventing injuries," he explains. The equipment he uses includes a weight bench, dumbbells, a cable machine, a leg press, and machines for hamstring curls, leg extensions, and hip abductors.

If you're unable to complete 12 reps of an exercise with good form, work with a lighter weight. If you can complete 12 reps easily without much fatigue, work with a heavier weight. King also advises variety over time: "It's a good practice to use an exercise program such as this for two to three months then change it up to avoid boredom."

Starting Smart and Staying Consistent

One of the most common mistakes King notices in older adults starting strength training for the first time, or returning after a long break, is jumping in without a plan. "Too often, I see that new members without gym experience are often intimidated by the equipment and begin going to the treadmill or other cardio equipment," he explains. His solution is simple: come in with a roadmap, and don't be afraid to ask for help.

For his senior clients, King recommends setting conditioning goals, keeping a fitness log, tracking gradual progress, and prioritizing consistency over intensity. Speak with your doctor before beginning any new exercise program, and consider meeting with a certified personal trainer for advice on proper form, exercise modifications, and progressions when you're ready. King's own life is proof that the effort compounds — and that the best time to start building strength is simply whenever you decide to begin.