An 83-year-old trainer’s strength training formula for the over-65s
If you’re over 65 and want to start strength training, try this workout plan
Building strength and maintaining muscle is important no matter your age. However, it becomes a crucial pursuit for anyone nearing their senior years.
“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,” says 83-year-old fitness trainer Harry King.
“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.”
Despite being diagnosed with advanced osteoarthritis and rheumatoid arthritis, King still works out four days a week and trains others.
While starting a strength regimen later in life can come with its own challenges, he believes that seniors can train similarly to younger athletes as long as they progress appropriately and listen to their bodies.
If you’re 65 or older, have a gym membership and don’t know where to start, try King’s routine below.
How to do the workout
King recommends a five to 10 minute cardiovascular warm-up prior to any strength training, using a treadmill, bike, rowing machine or elliptical trainer.
“I prefer the rower because it gets more muscles involved during the warm-up phase,” King says.
King then suggests 45 to 60 minutes of resistance training with the following upper-body and lower-body routines.
“In this time frame, the goal is to perform five to seven exercises, doing three sets of 12 reps each,” he says. “My normal workout would be to focus 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.”
These exercises are done using a weight bench, a set of moderately-heavy dumbbells, a cable machine, a leg press, a hamstring curl machine, a leg extension machine and a hip abductor/adductor machine.
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.
“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,” adds King.
Speak with your doctor before beginning any new exercise program. Consider meeting with a certified personal trainer for advice on proper form, exercise modifications and progressions when you’re ready. A trainer can also help you learn how to use the gym equipment in this workout.
Upper-body workout
1. Chest press
Reps: 12
- Lie on a weights bench, holding dumbbells by your shoulders.
- Squeeze your chest and press the dumbbells straight up.
- Lower the dumbbells back to your shoulders.
2. Lat pull-down
Reps: 12
- Sit and hold the ends of a lat pull-down bar.
- Maintain an upright spine with shoulders and core engaged.
- Pull the bar toward your chest, squeezing your shoulder blades together.
- Extend your arms with control, letting the bar rise back to the starting position.
3. Pec flye
Reps: 12
- Lie on a weights bench holding dumbbells above your chest with a slight bend in your elbows.
- Lower the dumbbells out to your sides with control, until they’re in line with your chest.
- Squeeze your chest muscles and raise the dumbbells back to the starting position.
4. Seated row
Reps: 12
- Sit upright holding the cable machine handles.
- Roll your shoulders back, maintain a neutral spine and engage your core.
- Pull the handles toward your chest, squeezing your shoulder blades together.
- Extend your arms back to the starting position with control.
5. Biceps curl
Reps: 12
- Stand upright, holding dumbbells by your sides, palms facing forward.
- Bend your elbows to lift the dumbbells to your shoulders.
- Lower the dumbbells back to the starting position with control.
6. Triceps rope pull-down
Reps: 12
- Stand with your feet hip-width apart, holding the ends of the rope, with your elbows tucked into your sides and bent.
- Extend your arms to pull the ends toward the floor, keeping your elbows close to your sides and squeezing your triceps.
- Bend your elbows, returning the rope to the starting position with control.
Lower-body workout
1. Leg press
Reps: 12
- Sit with both feet on the platform.
- Engage your core and push the platform away from you, extending your legs.
- Bend your knees, bringing the platform back toward you with control.
2. Seated hamstring curl
Reps: 12
- Sit with your ankles on top of the leg pad.
- Engage your hamstrings, bend your knees and pull the leg pad down.
- Extend your legs, returning to the starting position with control.
3. Leg extension
Reps: 12
- Sit with your shins underneath the leg pad.
- Extend your legs to lift the pad to hip height.
- Lower the pad to the starting position with control.
4. Hip adduction
Reps: 12
- Sit with your feet in the supports and the leg pads against your inner thighs.
- Engage your inner thighs and press your knees together.
- Return to the starting position with control.
5. Hip abduction
Reps: 12
- Sit with your feet in the supports and the leg pads against your outer thighs.
- Engage your hips and press your knees apart.
- Return to the starting position with control.
6. Squat
Reps: 12
- Stand with your feet hip-width apart.
- Push your hips back and bend your knees to lower your hips, keeping your chest facing forward and spine extended.
- Raise your arms in front of you for balance if needed.
- Press through your feet to stand back up.
Harry King, 83 years old, received his Bachelor’s degree from Furman University and his Master’s degree from Clemson University. He entered the Marine Corps Reserve in 1963 and was discharged in 1969 as a staff sergeant (E6). After a career in life insurance, he retired and began working at Planet Fitness in 2022, becoming a fitness trainer in 2023.
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