'I'm 82 and In the Best Shape of My Life — This Is the Exact Workout Routine I Swear By'
When you think of a certified fitness trainer at a gym, you may picture an in-shape individual who's in their 20s, often working with older people. But in the case of 82-year-old Harry King, he is the one who is training others.
It comes as no surprise to those who know him—after all, the Greenville, South Carolina, native has earned a second-degree black belt in karate, competed in two world karate championships and kayaked and hiked 320 miles across South Carolina with his dog, all before the age of 60.
Then, just to level up his life even more, at age 80, King decided to become a certified fitness trainer for Planet Fitness.
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Trials and Triumphs
King grew up in the small town of Georgetown, South Carolina, where he was always active. In junior high, he started playing basketball, and continued playing in high school. Later, as a young adult, he played basketball and softball in church and community leagues. And he continued doing this all the way up to age 50.
That's when he realized he might be slowing down a bit. At age 52, a doctor advised King not to walk any distance or take any stairs due to his severe arthritis.
"I followed the doctor's advice for a couple of years, but decided that an inactive lifestyle was not for me," he shares. That's when he began hiking and kayaking to both exercise and enjoy the outdoors.
To further his fitness journey, at 64, King competed in his final world karate championship, but noticed at that time that he was "not well."
"Soon, I experienced the first of my four heart failures," he says. "At age 66, I received my pacemaker and have been going strong ever since."
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Harry King/Planet Fitness
A New Lease on Life
The pacemaker does the opposite of slowing King down—in fact, it only revved him up to move and experience life even more. He says that upon retirement, he frequently traveled and enjoyed outdoor activities, which he still does. And, in his professional life, he started a business coaching firm.
But, never one to settle for the status quo, King set out on another new venture. He says that one day, as he walked into his local Planet Fitness gym to work out, he noticed a "Help Wanted" sign.
"I applied for a front desk role and was lucky enough to be hired," he says. While working part-time, he learned that a certified fitness trainer position became available at the gym, and he went for it. He applied and began a training program.
"I was 79 years old and began working as a certified fitness trainer right away," he says. "This has helped me to have an avenue to continue to help others meet their goals. This time, I am helping them to meet their fitness goals."
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Increased Confidence
King shares that his exercise program gives him more confidence to do daily activities. “At my age, it allows me to do the things I want to do,” he says. He also notes that exercise boosts his mental health.
“It allows me to clear my mind as I complete my workouts,” he says.
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Harry King’s Workout Routine
Weight training
King regularly completes weight-training workouts five days a week, aiming for 60 to 75 minutes per workout.
Each day, he focuses on a different area of his body. For instance, one will be an upper body day, another will be devoted to the lower body and another day he'll focus on his core.
"I usually incorporate seven different exercises into each workout," he says. "I do mostly weight training, working all the major muscle groups."
Related: 19 Workouts That Are Great for Your Heart
Favorite move
Although King completes a variety of weight-lifting moves, he’s partial to lat pull downs. Here, he puts on his fitness training cap and outlines the steps.
Grip the bar on both ends at the point where the bar begins to bend.
Pull the bar down to the breastbone.
Return the bar slowly (twice as slow as the speed that you lowered the bar) until your arms are fully extended (this is one rep).
Perform three sets of 12 reps.
Additionally, King recommends working with a certified fitness trainer to make sure your technique is correct, no matter what weight-lifting move you’re doing.
Harry King/Planet Fitness
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Fitness Advice
"Before starting a fitness journey, check with your doctor to see what limitations you may have," King advises, adding that it’s key to discover things you enjoy doing.
He also stresses the importance of meeting yourself where you’re at. He says, "Regardless of your physical condition, an exercise program can help you enjoy your life more and slow the aging process." Specifically, he suggests developing a walking program that includes fast walking or jogging if able, ideally, while working with a trainer.
"Then, develop a workout plan, work out at least a minimum of three days a week, incorporate both weight and cardiovascular training and keep a progress record to help you stay on track," he recommends.
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Sources
Harry King, Planet Fitness certified trainer
