83-Year-Old Personal Trainer Shares Fitness Advice for Seniors and His Workout Routine for Longevity
The focus on longevity and extending healthspan is more prominent than ever. But it's not a trend, it's a way of life. And seniors who have stayed consistent with their fitness routines long before the focus swung in that direction understand that sentiment better than anyone. One of them is 83-year-old Harry King, a personal trainer at Planet Fitness whose fitness journey started in middle school, when he first picked up basketball. From there, his path never slowed down.
King went on to join 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's also picked up kayaking, hiking, cycling, jogging, and resistance training, with no signs of slowing down anytime soon.
"I know that at age 83, if I abandon my fitness journey, my health and conditioning will suffer, followed by fewer normal daily activities," King shared with Men's Journal. "I know that by focusing on my health and conditioning, I am enjoying my life much more."
Read on for a look at what keeps him motivated in his 80s, his weekly workouts, and the advice he has for seniors who are ready to pick up the weights.
Staying Consistent and Motivated at 83
Back in the '80s, King had a work trip that brought him to Switzerland, where he set an ambitious personal goal to climb the Matterhorn in the Alps, one of the highest summits in Europe, standing at 4,478 meters above sea level. But as the trip quickly approached, he realized he was nowhere close to being in the shape needed to achieve such a feat. From then on, he made a commitment to never again let being in such poor condition be an excuse not to attempt an activity.
"What keeps me motivated to continue my fitness journey is my desire to participate in activities with my sons and grandchildren," King explains. "I know from watching other grandparents that I was blessed to be able to get on the floor, play with them, and later take them on hikes and participate in other physical activities with them."
Advice for Seniors
Beyond his own training routine, King also works as a personal trainer at Planet Fitness, where he sees people from all backgrounds walk through the doors, feeling unsure of where to begin. One of the most common mistakes he 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. "I suggest to new members, or those returning to resistance training after a long layoff, to develop a plan. If a trainer is available, utilize it. Many gyms offer introductory programs with certified trainers."
For his senior clients, King recommends setting conditioning goals, keeping a fitness log, tracking gradual progress, and prioritizing consistency over intensity. The guiding question he urges people to ask is: what outcomes do you hope to achieve through your gym efforts?
Workout Routine
King goes to the gym three to four days a week. His split features an upper-body, lower-body, and core day. If he makes it for a fourth workout, he does a cardio workout.
Check out the breakdown of his workouts below. For each exercise, he aims for 2 to 3 sets at 12 reps a piece.
Day 1: Upper-Body
- Chest Press
- Lat Pulldown
- Pec Fly
- Seated Row
- Tricep Rope Pulldown
- Bicep Curl or Zottman Curl
Day 2: Lower-Body
- Leg Press
- Leg Extensions
- Hamstring Curls
- Hip Adductor
- Hip Abductor
- Squats
Day 3: Core
- Crunches
- Crossover Crunches
- V-Ups
- Side Dips
- Alternate Toe Touches
- Hanging Knee Raises
- Planks
This story was originally published by Men's Journal on May 18, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 18, 2026 at 6:47 AM.