Earning the title of World's Strongest Woman earlier this year, Brendali Theron is a force to be reckoned with and has her roots as firmly planted as her powerlifting stance. We had the privilege of getting to know her a bit.
Personal Journey
Palming in titles, one after the other
For the past eight years, I have been a Strongwoman competitor, starting in 2016. My biggest wins include Africa's Strongest 2016, 2017, 2018, and 2023, as well as Arnold Classic Africa in 2017 and 2018. I also won Middle East's Strongest 2020 and Dubai's Strongest 2021. I'm grateful to have paved the way for women in Africa as the first African woman to achieve pro status in 2017 and compete internationally. The best experience in my career was when Arnold Schwarzenegger himself Snapchatted my African log lift record, followed closely by pulling a 10-ton plane for charity. Returning to Africa to win the title that qualified me for Official Strongman Games (OSG) 2023/2024 and gaining a personal invite to the World Strongman Championships, which I won in March this year, was incredibly fulfilling.
A captivating encounter
In 2016, South Africa started hosting Arnold Classic Africa, where I was privileged to meet some of the Strongwoman athletes and see them compete. The sport, full of variations and challenges, captivated me with its crowd, power, and energy. Motivation has grown alongside my confidence, which has been fueled by people who find inspiration in my journey, constantly pushing me forward.
Improvise. Adapt. Overcome
As an athlete, I have been fortunate to have only a few injuries over the years. Each competition brings different obstacles, and it’s a game of adaptation. Travelling is challenging for South African athletes competing in America due to the distance and the need to perform while cutting weight. However, with the support of my knowledgeable coach, who has been with me throughout my journey, and a strong support system, these challenges become manageable.
Training and Nutrition
It doesn't happen overnight
My training regimen varies from competition to competition. Currently, I train Monday to Friday, three hours a day. Prioritising eight hours of sleep and following a nutrition plan tailored to my body's response at the time, which includes a 16-hour fasting period, is crucial. I also work with a team for rehabilitation, including physio and chiropractic care, ensuring I have the support needed for recovery and performance.
It's a balancing act
My coach, Robin du Toit, spends countless hours ensuring my athletic performance stays optimal. Robin is the founder of ArtisticFit and also the first Namibian coach to win a world championship in a strength sport. He combines specific training focuses tailored to the upcoming competition, making sure I give my best. It takes roughly 15 hours a week to cover all fundamentals, balancing strength, cardio, and recovery.
Food is fuel
My diet is strict, especially closer to a competition. Ensuring balanced nutrition and meeting daily calorie goals is essential, as slipping up can significantly impact performance. My diet plan varies based on the competition, adjusting to strength and weight targets.
Competition Experience
How did you feel when you were announced as the strongest female in your category?
It was truly amazing and surreal. This achievement marked the culmination of a 12-year journey. Representing my country, South Africa, and being part of our winning streak is always a tremendous honour.
The most memorable moment
Raising the South African flag on the world stage and being announced as the winner was incredibly memorable. I am grateful for the opportunity to live my passion and share it with the people who support me.
The best of the best
The competition was by personal invitation, so we were the best of the best. It was definitely challenging and inspiring to compete against such high-calibre athletes.
Mental and Physical Preparation
Staying (mentally) strong
Training is a significant part of my life, and trusting the process is crucial. My coach always reminds me to give it everything I have, even on tough days. Consistency and smart strategic planning are key to staying mentally strong and focused.
Getting in the zone
My coach creates a playlist for each competition, which I listen to while reviewing my techniques for the expected events. I also have daily quiet time for prayer and enjoy getting my nails done with a meaningful theme to help keep my goal in mind.
Support System
Who played a significant role in your success?
My coach, Robin, has been instrumental in my success. He recognised my talent and has always pushed me out of my comfort zone. Over the years, we have achieved amazing things together.
How important is it to have a strong support network while pursuing your goals?
A strong support network is crucial. It makes the journey more enjoyable and helps you through the challenging times. Having people to share the experience with is invaluable.
Future Goals
What are your next goals after winning this title?
My next goals include breaking a Guinness World Record, defending my African title, and competing in another world championship under a different federation.
Do you have any advice for other women who aspire to pursue strength training?
It's important to understand that there is life after competing, and taking the correct measures for longevity is essential. I love inspiring women to stay feminine while being the strongest version of themselves. Never underestimate the importance of a supportive team, as it is fundamental for mental and physical growth. Never give up.
Industry and Representation
The future is female
I love being part of the sport as it evolves. When I started in 2016, there wasn't much focus on aesthetics, but I helped bring that to the sport, inspiring women to embrace their femininity while being strong. I hope to see more women confident in this sport and plan to conduct seminars and workshops to guide them. The recent world championships were presented to the Olympic committee, and it's in the process of becoming part of the Olympics, which would be amazing. The sport has become more athletic and more feminine. Women competing in Strongman competitions are breaking stereotypes and showing that strength and femininity can coexist.
Community Impact
How do you use your platform to inspire and empower other women in fitness?
I am transitioning to online coaching and always willing to assist people who reach out for help. Coaching strong individuals and witnessing their growth is incredibly rewarding.
Follow them on socials
Keep an eye on Brendali's social media for the latest updates, competitions and her online coaching which will be launching in the near future.
I hope to inspire women through my hard work and determination. It's crucial to believe in yourself and surround yourself with a supportive team. Never give up and strive to set an example for others, demonstrating that anything is possible with dedication and perseverance.
Johané van Dyk - Potchefstroom
