Empower yourself!

Lift weights to increase bone density, metabolism and both physical and mental resilience. Learn why we chose exercises; in which order; how to execute them best and how to progressively overload.

We can help you with your own workout program when you’re training by yourself in the gym, at home, in the park and while traveling.

For whom?

• Intermediate to advanced fitness levels.
• Are you at beginner level? You have limited to no experience at all. You have no clue where to start but want to do it right. We’ll teach you all the skills! See Fundamentals for more information.
• You want to build more muscle mass and get stronger.
• You’re training by yourself in the gym for 1 or more years. You’re putting in time and effort, but not getting the results you’re looking for. You want to spend the same time, but get more results.
• You’re an experienced gym rat and you want to go next level. Let’s get serious and achieve more than you think is possible!
• You’ve trained with workout programs and you want to get feedback on your own program. Or you want Max or Dymphy to write your workout programs.

What is Strength Training?

For the general public strength training is lifting heavy weights. Picking them up and putting them down. In physiological terms we make a distinction between 2 types of training:

Increasing Muscle Mass (hypertrophy)

• Commonly known as “body building”, whether you’re competing or just a regular gym go-er.
• Increasing muscle mass in specific muscles
• Fatiguing muscles while maintaining form as much as possible
• Some general guidelines:
  • Volume and intensity: 6-15 reps at 65-85% of 1RM
  • Total volume: 10-30 sets per muscle group per week
  • Frequency: 2-3 times per muscle group per week
  • Total training days: 3-6 days per week
  • Intention: Training each set with the intention of giving it your all. The last 2-3 reps feel super challenging.
• These guidelines are subject to variation. Team Dymphy Fit gathers information about your sleep, nutrition, stressmanagement, quality of moment and level of fitness. We build programming to your availability of time and the goals you set. Along the way we provide you with more intensity and adjust the program to your life and priorities.

Maximum Strength Training

• Lifting as heavy as possible with the best form (technique). Maximising performance over fatigue.
• Examples: 1 rep max squat, deadlift, bench, strict press
• Learn how to perform strength exercises: the checkpoints of each exercise and how to correct your form.
• Some general guidelines:
  • Volume and intensity: 1-5 reps at 85-100% of 1RM
  • Total volume: 8-16 sets per movement, 10-20 sets per muscle group per week
  • Frequency: 2-3 times per movement per week
  • Total training days: 3-6 days per week
  • Intention: training each set at high intensity with the best quality of movement. Minimising power leaks.
• These guidelines are subject to variation. Team Dymphy Fit gathers information about your sleep, nutrition, stressmanagement, quality of moment and level of fitness. We build programming to your availability of time and the goals you set. Along the way we provide you with more intensity and adjust the program to your life and priorities.

What’s in it for me?

• Progressive overload: more results in physique and performance
• Professional guidance to teach you how to train and perform by yourself
• Building stronger muscles and bones
• Better posture
• More energy throughout the day
• Building movement and lifestyle skills
• Have me-time in your busy life
• Gaining confidence, self-esteem, and self-efficacy that will serve you for a lifetime!

Options

• Personal training
• Personal training + personal online program (at home and in the gym)
• Nutrition coaching
• Lifestyle coaching
• Mindset coaching
• Community challenges (push ups, steps a day, squats, etc)

Our method

• We listen to your needs. We help you define your goal, together we decide on the small steps to take towards the big goal. Both in your workouts and lifestyle.
• You learn the techniques:
  • the checkpoints of each exercise
  • what not to do
  • how to correct and prevent that
• We log your weights, reps and sets that you’re lifting
• For the days you train by yourself, we help you with an online workout program

BOOK FREE INTAKE NOW

Quick orientation call

MORE INFORMATION

Not convinced yet? Are you interested in personal training but would you like some more information?

Book a quick call with Dymphy. She loves to answer all your questions and provide you with as much information as you need.