Age has never been a factor for Frankie Rongo. Not at 12, when he started training his first clients, or now, at 53, as he continues to set records and win competitions.
Often training up to 15 clients a day with his 30-minute strengthening sessions for his ever-expanding client list, Rongo does not appear to be slowing down.
Fresh from setting an American record in the single dead-lift competition at the Washington State Power Lifting Championships in February, lifting 502 pounds, Rongo practices what he preaches. “Just follow the principles of my program and it works, but it has to be a lifestyle,” he said.
An independent, certified trainer at Pro-Robics at Seattle Gym in Queen Anne, Rongo brings more than 35 years of experience to the fitness industry. A seasoned bodybuilder, trainer, actor and drummer, Rongo is aware of how affected he still is by his New Jersey upbringing.
“I have been old-school weightlifting since I was 12 years old and have been doing it religiously ever since,” he said. “Everybody back then was serious and competing for a reason.... I come from a land where you actually had to perform.”
His true calling
Rongo moved to Seattle in 1987 to pursue a career as a musician. The first thing he did was join a local gym.
“Training was always in the background. I was first in pursuit of music, but it was very hard to make it in that industry,” he said.
After chasing the heavy rock-metal scene for seven years and watching it fade out, he realized that personal training was developing and growing. Now, 25 years later, training has become his full-time job, but he still finds time for the drums.
When Rongo moved to Seattle, he quickly learned that food was a huge aspect of competing and decided to clean up his diet. After winning his first competition, he realized he could make a career out of sharing his knowledge of eating correctly and strength training with clients.
His motto is simple. “Stick to a lean protein and vegetable mix. My clients don’t need to be as strict as me when I train for competitions, but the principles are the same…. Most importantly, you have to be consistent,” he said.
But even with more than three decades of experience, Rongo is still surprised by how few of his clients stick to his plan. “Only three out of 10 clients will actually listen and see results…. People aren’t consistent for long enough,” he explained.
Rongo does his own training at The Seattle Gym in Queen Anne, as well. Chad Thompson, an employee, was quick to attest to Rongo’s character.
“His clients are always satisfied when he leaves. He keeps himself in great shape and is a really good asset to the gym,” Thompson said.
Rongo is so confident in his program because he sees it work on his own body year after year. When clients challenge his program, Rongo is quick to show them his before-and-after pictures and is an advocate of using personal experience as his best testimony. Despite a commitment to his health, Rongo understands the hardships and challenges of everyday life.
“I am Italian so whenever I go home it’s cookies, cake and all my mom’s cooking…. But if I am training for a competition I stick to my program,” he said.
The right program
While Rongo is not adhering to a rigid training program at the moment, he certainly knows what it takes to reach peak condition. The road to his most recent competition in October, the Washington State Power Lifting Championships, started seven months ago.
Setting the State and American Single Lift Record required a gradual progression into what eventually became eight cardio sessions a week and a diet of steamed vegetables and fish.
“What you put in your body today will show up in six months.... It’s all about consistency,” he said. “One slice of pizza won’t ruin your diet.… It is what you do 95 percent of the time that counts.”
Rongo never counts calories or weighs food, explaining, “It is too hard to keep that up and will drive anyone nuts.”
Food is a huge focus for him and must be paired with cardio and strength training for clients to truly change. “You can completely change your body in three months, but it can also take years.… It is up to you, but it requires 100-percent effort.”
Commenting on Crossfit, one of Seattle’s newest workout trends, Rongo was not slow to express his opinion. “[Crossfit] is unsafe for the average person. Athletes can do it, but most people aren’t in shape for that. Yes, it’s a tough workout, but the methods are unsafe,” he said.
His solution? Weekly cardio and 30-minute strength-training sessions.
After so many success stories coupled with just as many failures, Rongo is as confident and dedicated to his training as ever.
“My world seems to freeze when I train.… My thought process goes into a meditative trance; I almost go into another state of mind. It is very Zen-like,” he explained.
Despite his other interests, Rongo said he can’t deny he belongs in the gym: “When you are doing what you are supposed to be doing, it is effortless.”
Back to the basics
Training for more than 30 years for a living, Rongo’s client base is impressive. Yet, despite remaining in the same location, he has never had to ask for work.
“I have never once solicited personal training to anyone, and I have had a full schedule for years,” he said.
People come to look at his pictures and hear his story but stay because he is living proof the program works, he stated.
“It is sad a trainer can get certified without lifting a weight…, but I feel proud I know the basics from growing up with the old-school lifters in [New] Jersey,” he said.
And true to form, Rongo is not resting on any laurels. He currently has his eye on the Vancouver Natural USA Classic, a competition scheduled early next year. But even if he does not compete, Rongo does not need a contest to stay healthy. “Everything you put into your body is a plus or minus, good or bad. It’s a decision,” he said.