A typical day in the life of a personal trainer (Part 2) – Strength Training Day

We are back with “part 2” on Dewald Meyer. Last year, we discussed what his day is like when he is doing endurance training. If you would like to read that article, be sure to find the link at the end of this article.

Dewald started off with a bold statement, “In my opinion, strength training is the most important and best form of training, no matter what your personal goal is. There, I’ve said it!”

He continued, saying that it should not be the only type of training you should do, but it should always be included in your overall planning for the week. In order to get the best results, there are three crucial benefits and reasons why, he believes, strength training should be added to the routine:

Lean muscle and weight-loss

“Cardio training alone such as running and cycling burns muscle and fat, which can slow your progress. Lifting weights will provide balance by improving your lean mass to fat ratio. This means that you will gain muscle and reduce fat faster than you would, if you had only included cardio training in your routine”, said Dewald.

Better quality, longer lifespan

Live long and prosper! “Strength training improves posture, balance, basic movement patterns (flexibility and mobility) and strength. All of which help with everyday tasks and therefore improves quality of life. Strength training also increases bone density which reduces the risk of arthritis and osteoporosis. That’s just to mention a few benefits.”

Confidence – Mind over matter

“Strength training will help boost your self-esteem. It is a way of proving to yourself how you can achieve your goals and make positive changes in your life when you put your mind to it. And when you physically feel strong you will be mentally strong as well.”

His routine

As many would know, there are different strength training routines available, depending on how often you plan on working out, and how many days per week – this should be adjusted between three and six days.

The next factor to take into consideration will be the different muscle groups of the body, such as upper and lower body.

“The secret is that each person is different, and you have to find the routine that not only suits your body type but also your lifestyle”, he explained.

Dewald typically has a 5-day routine that is split in the following way:

  • Mondays – Push (Chest, Shoulders, Triceps)
  • Tuesdays – Legs
  • Wednesdays – Pull (Back, Biceps)
  • Thursdays – Full Body HIIT (High Intensity Interval Training)
  • Fridays – Arms

His nutrition

“The role of supplements is very important when it comes to strength training; but remember that supplementing is exactly what the word suggests: to SUPPLEMENT your nutrition plan. Of course, that requires an existing nutrition plan. If you do not have one, then you should get one, or you will not get the results you are looking for. Also remember that the supplements you need to use will depend on your goal”, said Dewald.

Dewald shared his must-have supplements for his strength training routine:

Whey Protein

“Getting enough protein is super important not just for muscle building but is also essential for recovery and to keep the body functioning and forming, I use USN BLUELAB Whey Protein”.


“Creatine is the most studied supplement. Supplementing with creatine will most likely make you 5-20% stronger in the gym which does translate to more muscle gains. And yes, ladies, it is safe for women to use. I use the Creatine Freak 5000 from Pharma Freak which is a micronized monohydrate creatine.”

BCAA – Branched-chain amino acids

“BCAAs are critically important for muscle growth and make up about 14% of the amino acids in your muscles. The BCAA AMINO+ from USN that comes in a Blueberry Rascal flavour is my absolute favourite”.


“As mentioned in part 1, I use Nutritech VitaTech Multi-Vitamin and Mineral that gives me all the nutrients my body needs”.

Last thoughts?

“Strength training is not just for body-builders, it can tighten and tone up your body and help you lose weight too. To “cut” and tone, use lower weights with higher repetitions. To build bigger bulkier muscle, use heavier weights with lower repetitions (you can increase your repetitions and weights over time as you need). You can use items around your house or get a set of weights if you aren’t a member of the gym. So do your body a favour and start lifting today. Enjoy.”

Read Part 1 here: A day in the life of a Personal Trainer (Part 1) – Endurance Training day

If you need help with your strength training and a sustainable eating plan, you can contact Dewald via email on itrainfitnessonline@yahoo.com.

We can deliver your medication, supplements, cosmetics, fragrances and other Mopani online shopping, nationwide. Contact us for info: mopani.co.za | crossing@mopani.co.za | Tel: 0137555500 | WhatsApp: 0661921703

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