Harry King, 83-year-old certified personal trainer, advocates for resistance training to help seniors maintain muscle mass and bone density, reducing fall risk. Despite having osteoarthritis and rheumatoid arthritis, King trains four days weekly and instructs others.
Workout Routine
King recommends a 5-10 minute cardiovascular warm-up (preferably rowing) followed by 45-60 minutes of resistance training, performing 5-7 exercises for 3 sets of 12 reps each. Upper and lower body are trained on separate days with two days rest between sessions.
Upper-Body Exercises
- Chest press (dumbbells)
- Lat pull-down
- Pec flye (dumbbells)
- Seated row (cable)
- Biceps curl (dumbbells)
- Triceps rope pull-down
Lower-Body Exercises
- Leg press
- Seated hamstring curl
- Leg extension
- Hip adduction (machine)
- Hip abduction (machine)
- Squat (bodyweight)
Key Details
- Weight should allow 12 reps with good form; adjust if needed.
- Routine should be followed for 2-3 months before changing.
- Consultation with a doctor before starting a new exercise program is advised.