Age STRONG

McGill Training

Coach

Sam McGill

Welcome to Age STRONG where my goal is to create a community that promotes maintaining a healthy and STRONG lifestyle at every age. This team offers 5 workouts per week with video demonstrations and instructions for every exercise. You will be training right alongside your teammates who will be pushing and supporting you every step of the way. In addition you will have access to your coach (me) for any questions you may have. This includes technique feedback, exercise modifications, and anything else that you think will help you on this journey. I'll always be here to help if you're willing to put in the work!

$35 / mo

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Increase Joint Strength

Strength isn't about how much you can lift. It's about performance. Being able to perform your daily movements pain free. It’s about building a body that supports you in everything you do—whether that’s carrying groceries, playing with your kids, or simply feeling confident in how you move. By training with purpose, you’re not only improving how much you can lift, but also how well you can live

Cardiovascular Health

Strength training has been shown to lower blood pressure, improve cholesterol, and support heart health.

Maintain Independence

By staying strong and mobile, everyday activities (like climbing stairs, standing up from a chair, or carrying groceries) remain easier for longer.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push harder, know you better, and keep you going longer, all through an app.

Equipment

Required

bench // dumbbells // resistance bands

Recommended

barbell

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Upper 1

Cat-cow

Bird dog

Adductor rockback

Prone Y's and T's

Incline DB bench press

Deadstop single arm row

Seated DB overhead press

TRX pullup

Incline biceps curl

Dumbbell skullcrusher

Monday

Optional core day

Plank

Suitcase Carry

DB Side Bend

Half kneeling KB overhead rotation

Tuesday

Lower 2

Cat-cow

Bird dog

Adductor rockback

Prone Y's and T's

Explosive box squat

Band lateral walk

Copenhagen Plank

Standing hip flexor march

Hand assisted single leg RDL

Wednesday

Upper 2

Cat-cow

Bird dog

Adductor rockback

Prone Y's and T's

Banded Row

Incline Pushups

Seated lateral raises

Prone rear delt raise

Band face pulls

Arnold press

Saturday

Lower 1

Cat-cow

Bird dog

Adductor rockback

Prone Y's and T's

Heel elevated bodyweight squat

Paloff press.

Barbell RDL

Lateral Step Up

Deep squat hold

Isometric hamstring bridge

Coach

More from McGill Training

Sam McGill

I have been a personal trainer and baseball coach since 2020 while also receiving my Bachelor's in Exercise Science. My passion for my own personal fitness journey extends into the journeys of all of my clients because I know how transformative the gym can be for everyone. The focus of my training revolves around strength, size, and safety because who doesn't want to be big, strong, and healthy!

You're not alone!

Your teammates and coach are here for you every step of the way

Start My 7-Day Free Trial

FAQs

Who is this training for?

This team is for adults ages 50+ who are looking to establish a consistent fitness routine. Whether you're a complete beginner or you've been exercising your whole life, my programming will allow you to see sustainable progress

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Age STRONG