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Credit: Harry W King
Harry W King proves that age really is just a number. At 83, he’s still training four days a week, blending weight training with sessions on the rowing machine, and training others in his role as a Planet Fitness trainer.
“Movement has always been part of who I am, and it still fuels my energy and independence today,” he tells Tom’s Guide as we sit down to speak. Harry’s fitness journey began in high school, where he played basketball. He joined the Marine Corps after high school and earned his second-degree black belt in Karate.
“Over the years, my activities have shifted, partly due to advanced osteoarthritis, rheumatoid arthritis, and, of course, age — I’m now 83. But staying active remains non-negotiable for me,” he says.
Read on to find out more about King’s inspiring story, the walking workout he swears by, and the advice he gives to fellow seniors looking to get back into fitness. As a reminder, if you’re returning to exercise from an extended break, it’s always a good idea to seek advice from a qualified professional.
What does a normal week of training look like?
“I train four days a week, blending weight training with cardio on machines like the bike, elliptical, and my personal favorite, the rower,” Harry shares.
“I recommend people pursue a weight training program to build muscle strength and endurance, improve balance, bone density and weight control, and to engage with a trainer to ensure proper technique. I often separate workouts by muscle group across three days: upper body one day, lower body another and core work on the third.”
When it comes to finding the right weight, Harry tells his clients to build up slowly. “Seniors can absolutely follow similar programming as younger athletes, as long as they listen to their bodies and avoid lifting too heavy too soon.”
If you’re a complete beginner or returning to exercise following an extended break, Harry recommends the following bodyweight exercises:
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Can you share a walking workout?
“Walking is one of the most accessible workouts at any age — no equipment needed, and you can do it almost anywhere. I recommend adding variety to make it more effective and enjoyable,” says Harry.
“On the treadmill, you can consider interval training, incorporating bursts of more active movement with less intense rest periods, for example, walking quickly for two minutes and then slow to a recovery pace for one minute.”
If you’re looking for more of the best walking workouts, you’re in the right place. It’s also worth checking out the Japanese Walking Method, which helps build cardiovascular fitness and burn fat.
What would your advice be for a complete beginner?
“I encourage people who are part of the aging population to continue or begin their fitness journey. Start small, and don’t let intimidation stop you. You don’t need an elaborate plan at the beginning — a few simple, consistent habits can make a big impact. Begin with exercises you already know, like walking, gentle stretching, or standing up from a chair without using your hands,” says Harry.
What are your current fitness goals?
“At 83, my goals are centered on staying strong, mobile and independent. I want to maintain muscle strength and support balance. My goal is to keep moving through forms of exercise that I truly enjoy and stay consistent. Consistency is what I believe has kept me feeling young all these years,” says Harry.
Looking for more inspiration?
Here’s where to start with “More from Tom’s Guide.”
More from Tom’s Guide
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