{"id":14936,"date":"2025-08-20T01:45:41","date_gmt":"2025-08-19T18:45:41","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14936"},"modified":"2025-08-20T01:45:41","modified_gmt":"2025-08-19T18:45:41","slug":"how-to-age-proof-your-program-design-without-watering-it-down-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14936","title":{"rendered":"How to Age-Proof Your Program Design Without Watering It Down \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>It\u2019s been awhile since I\u2019ve posted a guest post on this site and I figured it was long overdue.<\/p>\n<p>Today\u2019s post comes courtesy of Austin, TX based trainer and gym owner, Nathan Stowe. Nathan is a long-time friend and colleague of mine who has owned and operated his own jam \u2013 <a href=\"https:\/\/stowetraining.com\/\" target=\"_blank\" rel=\"noopener\">HERE<\/a> \u2013 for a number of years. He\u2019s worked predominantly with \u201colder\u201d populations for most of his career and knows a thing or two about how to train and write programs for them without treating them as if they\u2019re going to break their hip just by looking at a barbell.<\/p>\n<h4>Age Ain\u2019t Nuthin But a Number<\/h4>\n<p><span style=\"font-weight: 400;\">I\u2019ve been working with people over 50 on increasing their longevity for over 16 years\u2014<\/span><i><span style=\"font-weight: 400;\">way<\/span><\/i><span style=\"font-weight: 400;\"> before it was cool. <\/span><span style=\"font-weight: 400;\">In fact, <a href=\"https:\/\/patrigsby.com\/\" target=\"_blank\" rel=\"noopener\">Pat Rigsby<\/a> once told me I might have the strongest solo training business in the country for this demographic\u2026<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">And when I think about how it all started, it still makes me laugh.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I was only a month into my first personal training job, killing it on the sales floor thanks to my background\u2014then I tore my ACL playing a game of \u201c21\u201d with a buddy. I walked home on it. My friend, ever helpful, said, \u201cWell\u2026 maybe I should\u2019ve gone to get the car.\u201d<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/media4.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExZWhscDh3ZTBkMTIwamp5aTc5cmo1em5sd3RrYm12MmNlY3Rvc2d2bSZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/TIXPly7geOCZ7cstWI\/giphy.gif\"\/><\/p>\n<p><span style=\"font-weight: 400;\">Silver lining? The injury gave me time to get my NASM Corrective Exercise Specialist cert. <\/span><span style=\"font-weight: 400;\">I figured I\u2019d pair the education with the experience and become the go-to for banged-up clients.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, the gym paid more per session if you had more certifications\u2014so win-win.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When I came back, I was the \u201cknee guy.\u201d<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">And in a runner-heavy city like Austin, that meant I got a <\/span><i><span style=\"font-weight: 400;\">lot<\/span><\/i><span style=\"font-weight: 400;\"> of reps with real clients. <\/span><span style=\"font-weight: 400;\">I found out fast what worked in the real world\u2026 and what was just textbook theory.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One day, my manager asked if I\u2019d work with a client who had a back issue. <\/span><span style=\"font-weight: 400;\">I said, \u201cMatt, I hurt my <\/span><i><span style=\"font-weight: 400;\">knee<\/span><\/i><span style=\"font-weight: 400;\">. I don\u2019t know anything about the back.\u201d<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">He said, \u201cI know. But I trust you the most to figure it out.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That line changed my career.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I found a guy online named <a href=\"https:\/\/ericcressey.com\/\" target=\"_blank\" rel=\"noopener\">Eric Cressey<\/a>\u2014maybe you\u2019ve heard of him? <\/span><\/p>\n<p><strong>Note from TG:<\/strong> Never heard of the guy\u2026\ud83d\ude43<\/p>\n<p><span style=\"font-weight: 400;\">I devoured everything he put out and got great results with that client. <\/span><span style=\"font-weight: 400;\">So Matt gave me a shoulder client next. <\/span><span style=\"font-weight: 400;\">I told him, \u201cNow <\/span><i><span style=\"font-weight: 400;\">that\u2019s<\/span><\/i><span style=\"font-weight: 400;\"> even farther from knees.\u201d<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Same answer: \u201cI trust you the most to figure it out.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So I did.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/media4.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExdTVhZ3NvMzhyaTZ4a2Q0NmNkNjR0OW9zOGhndHE2ZGE2dDd2ZXZncCZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/wENNtl96kR9uxMDG0K\/giphy.gif\"\/><\/p>\n<p><span style=\"font-weight: 400;\">Eric led me to Tony (oh, hello!), <a href=\"https:\/\/deansomerset.com\/\" target=\"_blank\" rel=\"noopener\">Dean Somerset<\/a>, <a href=\"https:\/\/robertsontrainingsystems.com\/\" target=\"_blank\" rel=\"noopener\">Mike Robertson<\/a>, <a href=\"https:\/\/mikereinold.com\/\" target=\"_blank\" rel=\"noopener\">Mike Reinold<\/a>, <a href=\"https:\/\/bretcontreras.com\/\" target=\"_blank\" rel=\"noopener\">Bret Contrera<\/a>s\u2026 the Mount Rushmore of evidence-based training for adults who don\u2019t want to live in the PT clinic.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The deeper I dove, the more I realized this was <\/span><i><span style=\"font-weight: 400;\">it<\/span><\/i><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">I didn\u2019t want to be the guy coaching from 5am\u201310pm every day. <\/span><span style=\"font-weight: 400;\">I wanted to be the specialist\u2014the \u201cjacked-up but not giving up\u201d coach. <\/span><span style=\"font-weight: 400;\">Turns out, that meant working with a lot of adults who were free on Tuesdays at 10am and had real stuff to work around\u2014past injuries, surgeries, chronic pain, or fear from all of the above.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And when you work with enough people like that, you start to notice patterns\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are five timeless training techniques I use with every client over 50 to make progress <\/span><i><span style=\"font-weight: 400;\">without<\/span><\/i><span style=\"font-weight: 400;\"> breakdown\u2014whether they want to deadlift their bodyweight in their 70s or keep jumping in their 70s <\/span><i><span style=\"font-weight: 400;\">with Parkinson\u2019s<\/span><\/i><span style=\"font-weight: 400;\"> (true story).<\/span><\/p>\n<h4>1. Use Volume Instead of Intensity As Overload<\/h4>\n<p><span style=\"font-weight: 400;\">You\u2019d be shocked how many people stall out (or get hurt) jumping from a 15 lb dumbbell to a 20 lb one. <\/span><span style=\"font-weight: 400;\">But <\/span><i><span style=\"font-weight: 400;\">anyone<\/span><\/i><span style=\"font-weight: 400;\"> can go from 1 set to 2 to 3.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or from 8 reps to 10.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> We build strength by layering volume\u2014quietly and safely.<\/span><\/p>\n<h4>2. Use Range of Motion for Overload<\/h4>\n<p><span style=\"font-weight: 400;\">Most people in their 60s are tighter than a snare drum.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than chase perfect form out of the gate, I let ROM <\/span><i><span style=\"font-weight: 400;\">be<\/span><\/i><span style=\"font-weight: 400;\"> the progression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start RDLs mid-thigh \u2192 then to the knee \u2192 then below the knee \u2192 then finally to the floor. <\/span><span style=\"font-weight: 400;\">Same thing with step-ups or split squats\u2014stack 2 inches of range per month, and in a year they\u2019re moving like they\u2019re 20 years younger.<\/span><\/p>\n<h4>3. Use Tempo for Overload<\/h4>\n<p><span style=\"font-weight: 400;\">You noticing the theme here?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More time under tension = more adaptation <\/span><i><span style=\"font-weight: 400;\">without<\/span><\/i><span style=\"font-weight: 400;\"> jacking up the weight. <\/span><span style=\"font-weight: 400;\">We\u2019ll add longer pauses. Slower eccentrics. Controlled transitions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It builds control, resilience, and confidence\u2014especially in people who feel fragile.<\/span><\/p>\n<h4>4. Glutes and Abs First. Everything Else Later\u00a0<\/h4>\n<p><span style=\"font-weight: 400;\">We go all-in on glutes and core for six months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> Why? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because most of my clients come in with knees that feel like cement and glutes that forgot how to contract sometime around 2007.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">My go-to progression:<br \/><\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Barbell Glute Bridge \u2192 Cable Pullthrough \u2192 RDL \u2192 Rack Pull \u2192 Trap Bar Block Pull \u2192 Floor Pull \u2192 THEN Squats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All the while? We pair every movement with isometric ab work to control that pelvis and build true trunk control.<\/span><\/p>\n<h4>5. Push With the Body, Not Against It<\/h4>\n<p><span style=\"font-weight: 400;\">Pushups. Landmines. Bands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> Anything that lets the <a href=\"https:\/\/tonygentilcore.com\/2016\/02\/5-strategies-for-healthy-shoulders\/\" target=\"_blank\" rel=\"noopener\">shoulder blades <\/a><\/span><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/tonygentilcore.com\/2025\/08\/how-to-age-proof-your-program-design\/_wp_link_placeholder\">mov<\/a>e<\/span><\/i><span style=\"font-weight: 400;\"> and the body find its own rhythm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once they can do a picture-perfect pushup? <\/span><i><span style=\"font-weight: 400;\">Then<\/span><\/i><span style=\"font-weight: 400;\"> we talk dumbbells and barbells. <\/span><span style=\"font-weight: 400;\">I used to have shoulder flare-ups with half my clients by week 12.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I can\u2019t remember the last time it happened.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These are just five of the tools I use daily. <\/span><span style=\"font-weight: 400;\">There are at least a dozen more I could list\u2014and if you\u2019re curious, I talk about all of them on my blog at<\/span><a href=\"https:\/\/stowetraining.com\/\"> <span style=\"font-weight: 400;\">StoweTraining.com<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h4>About the Author<\/h4>\n<p>My name is Nathan \u201cNate\u201d Stowe, and when I\u2019m not being Ella\u2019s dad or Laura\u2019s husband, I dabble in personal training\u2014helping people in Austin, Texas live longer and get stronger. I write daily, so if you liked this, you can find more at\u00a0<a href=\"https:\/\/www.stowetraining.com\/\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.stowetraining.com&amp;source=gmail&amp;ust=1755693646529000&amp;usg=AOvVaw2F1ALnyN9CHWfa_-dza3Mr\">StoweTraining.com<\/a>.<\/p>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2025\/08\/how-to-age-proof-your-program-design\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s been awhile since I\u2019ve posted a guest post on this site and I figured it was long overdue. Today\u2019s post comes courtesy of Austin, TX based trainer and gym owner, Nathan Stowe. Nathan is a long-time friend and colleague of mine who has owned and operated his own jam \u2013 HERE \u2013 for a &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14936","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"It\u2019s been awhile since I\u2019ve posted a guest post on this site and I figured it was long overdue.Today\u2019s post comes courtesy of Austin, TX based trainer and gym owner, Nathan Stowe. 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