This is me:

I’m Gert Louw, 61, from Cape Town, South Africa. A man forged in fire — cancer, severe joint pain, kidney decline, near complete liver failure (just to mention a few), setbacks that should have broken me. But by God’s grace, I rebuilt. Stronger. Clearer. Unshakable.

This space is not about trends or empty motivation. It’s about truth. I don’t sugarcoat weakness, and I don’t apologize for standing where most men fall. My mission is to raise men who refuse compromise: strong in body, disciplined in mind, anchored in Christ.

What I Stand For

  • Biblical Masculinity — unapologetic, fierce, compassionate.

  • Discipline over excuses — stop negotiating with weakness. Show up. Do the work.

  • Hope through action — your habits shape your destiny. Change them, or stay broken.

My Creed on Mortality

I’ve stared death in the face. I’ve buried fear under iron and faith. I know this: we don’t control how many days we get — but we do choose how we live them.

Like a dog that runs to its master without knowing what’s behind the door, I run forward. I don’t need to know every detail about death. I know my Master waits for me — and that is enough.

So I live eyes up, hands to the work, heart steady in the storm.

The Foundation of Everything

My strength is not mine. Jesus Christ is the rock beneath my feet. Every rep, every meal, every word I write comes from that anchor. Without Him, it’s dust. With Him, it’s legacy.

Here you’ll find what the modern world tries to bury:

  • Training that builds warriors, not posers

  • Nutrition rooted in science, not fads

  • Mindset that confronts weakness head-on

  • Encouragement that points to eternal truth

My Invitation

If my work shakes you, strengthens you, or wakes you up — join me. Support this mission, share it, and live it. I’m not here to entertain. I’m here to forge warriors of God in a soft world.

Seek truth. Train hard. Live unshakable. | My COACHING

— Gert Louw

USE THE FORM BELOW TO CONTACT ME or email me at gertFITNESS@outlook.com 

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52 thoughts on “About me & Contact me”

  1. Hi Gert
    I believe I discovered you by complete God-incidence…
    I was just looking for a bit of inspiration having turned 50 in May 18. I’m a bi vocational pastor in Scotland, I run a business and devote the rest of my time to the church and youth ministry. I need to stay fit for the journey! Time is obviously the challenge, but I started on your suggestion of a cut at the beginning of June and have simply made the time to train. My challenges are a weak (through injury) lower back, and general fatigue (tiredness & low energy levels).
    But I try ramp up the intensity as much as possible for my sessions (I train alone). I have a rugby background and over the years have been generally active (mountain biking and road cycling) but find it hard to shift the fat around the middle! I feel I have strength but limited by niggly past injuries (shoulder, lower back, Achilles’ tendon) and aging I guess.
    I just wanted to let you know your site has reignited the desire for me to be the best I can be for my age, and I appreciate the integrity with which you present your experiences and information, it’s very sincere…
    God bless you and yours,
    David.

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    1. Hi David – just want to say thanks buddy for the kind feedback…much appreciated. Truly wish u much success on your journey. God bless you brother. Gert

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  2. Sorry I just asked where your accent was from before I read your bio! South Africa! Nice. I’m in Edmonton Alberta Canada.

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  4. Thank you for the inspiration you give me and your honest instruction. I’m so pleased to have been introduced to you through your youtube videos. I will be following your 12 step plan with a fantastic role model (you)! Your brother in Jesus, David

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    1. Hey brother thanks for the kind comment. Much info on my site to help you on your journey (www.gertlouw.com) but if you ever want a fully customised system with also a diet from the same nutritionist I use let me know. Wish you MUCH success on your journey. In Christ. Gert Louw

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      1. Thank you sir. Your website is very resourceful and will most certainly help me through my journey. Your simple words in step one of your 12 step program have endeared my heart and lit the flame of desire in me. I like many others need someone like yourself to get my attention and stay in focus. Thanks again Gert! I will stay in touch. God bless you and your family!

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      2. Hi David – thanks for the kind feedback. And I TRULY wish u success my friend! Now go and MAKE IT HAPPEN! God bless you and your loved ones buddy. G.

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  5. Greetings Gert!

    Just wanted to drop you a quick note of appreciation! As a mid 40’s dude working hard to get ripped, you’re an inspiration to me both in your dedication to fitness and faith! Keep persevering, brother!

    Jay

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  6. Hi Gert, having gone through a tough and stressful year so far I unfortunately let my training slide and only realised how long it had been after reviewing my record book.
    I started researching training for guys over 40 and came across your website which has been totally inspirational and just what I needed at this point in my life. I do enjoy the emphasis you put on the spiritual side as with out the Lord Jesus in our life, many things are not possible.
    I started my training this morning and as tough as it was, I felt energised once again and looking forward to achieving my goals.

    Bless you and thank you for all the information and motivation provided, it is much appreciated.

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    1. Hi Jason,
      Yeah man life is never easy…a constant wave of challenges!
      I myself also struggle currently to find sufficient training time…but I MAKE IT HAPPEN!
      Now and then I will miss a session…
      Regarding the spiritual side. My road has been so life altering for me the past 12 years and this made me realize that living life right and close to God must be at the core of everything one does in life. One can never take Christ out of the equation…that is when problems start!

      I truly want to wish u success with the road ahead. Not easy but brother a thousand times over worth it!
      MAKE IT HAPPEN
      God bless you and your loved ones!
      Gert

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  7. Just really want to talk to you for support I know you don’t know me but I really liked what you had to say

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  8. Hello Gert, I’m really impressed with what u have achieved in your body transformation. I’m really motivated and have just started working out too. I’m 44 yrs now and targeting to like you hopefully in a few years with your guidance and support. Would need to keep close to you and contact you more often. Hope you don’t mind. I hAve a quick question for u: when u say working your reps to muscle failure during the building phase, what weight range do u advice one uses? For example, when doing bench press, what weight do u use to achieve muscle failure when u do the Bench press? Would really appreciate ur advice on this. Thanks.

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    1. Charles, sorry for the late reply…just crazy busy!
      Thanks for the feedback, really appreciated.
      Much info on my blog and videos…so spend some time there.
      But you can contact me anytime with the odd question…no problem.

      If you ever want a total transformation solution, check out SYSTEM I or II in the following link: https://gertlouw.com/contact-me/

      Regarding your question: The weight range to achive muscle failure on each set will be different for everyone depending on their strength. You must experiment and choose a weight that allow you to fail at about the last rep of your set. Then rest long enough (usually 2-3 min to regain enough strength to redo and fail again…and so on).
      Bench press I strongly advise to get a spotter because when failing can be challenging controlling the weight. Use above rule to determine your correct weight size. Chest muscles usually start responding well when you start to press more weight than your total bodyweight.
      Wish you success buddy!
      Gert Louw

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  10. Kia Orana Gert

    Wow absolutely blown away by your your story & results… Very inspiring. I’m 42 and started using the excuse I’m getting to old… Not anymore….God bless you bro and thanks for the motivation I needed…

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    1. Hi Mani – totally appreciate your feedback! 42 – perfect age buddy…MAKE IT HAPPEN. I give you Proverbs 16:3 “Ask God to BLess your plans and you will be successful in carrying them out.” G.

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  11. Hello Gert, after seeing your website I really inspired in what you did. I’m getting 39 in November and have doubts about my body in future. You gave me good example and motivated me alot. Thank you so much.

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  12. Hello Gert,
    We’re just about the same age. You’ve been such an inspiration to me. You simply would not believe the difference between my fitness level and appearance of today, versus two years ago.

    I’m making a very modest PayPal donation to help you keep sharing your knowledge and personal experience. It is worth so much to read the words of someone who understands the physical challenges of being fit and muscular at 50.

    I’ve heard South Africa is the most beautiful country in the world. My wife and I hope to see it in person one day!

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    1. Thank you my friend. It would be great to meet you and wife when visiting. You would love it here – Cape Town especially is an awesome place.
      I wish u MUCH success and by the sounds of it you are very well on that road.
      Let’s shame these young guys and show them how it’s done!
      I really appreciate the donation.
      Wish you a blessed day
      Gert Louw

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  13. Hi there Gert,
    Id just like to say first man you look good for your age,you are an inspiration for me to get of my ass and get healthy not only for me but my children . mate im 43 never done weights before so yesterday i joined a local gym i went to a doctor for a check up they weighed me done a fat test not good he said.my weight is 75kg and my fat was 26%.what id like to know is should i loose weight first or try to build muscle first i have know idea.your expertise would be a great help thank you

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    1. Shane – congratulations on your decision!
      My suggestion is to start with a resistance training program while you also start with the weight loss diet. Just be carefull about what diet you choose and your daily calories. If you pitch the daily calories too low your bodies natural reaction will be to lose a lot of muscle mass, more than the fat. You should have a 40/30/30 split caloric wise between protein/carbs/fat in your diet. View this video on how to align a diet to avoid muscle loss: https://www.youtube.com/watch?v=cXC0QdepsaU
      The following diets can give you an idea of a healthy approach to dieting while building muscle: https://gertlouw.com/2014/08/16/cutting-diet-challenges/
      Wish you success my friend!
      G.

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  15. Hi, my name is Michael and like you I started on the road to a better life style and body at age 44 I’m now 45 and have lost 76 pounds over about a year was (265) now (189). I would really love to put on muscle but not fat since I have worked so hard to take the fat off. I still have some fat on my mid section but I am working on that. My question is should I continue to drop fat until I reach around 10 percent body fat or as low as I can go or should I change my diet to a building phase and put on muscle at this time. Thank you for your time and hope to hear back soon.

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    1. Awesome success so far Michael! You MUST make sure you document your transformation with decent pics! In the end it depends on you…but if I have to make a choice I would go into a building phase of 2 months and then cutting of 5 months and repeat until you reached your goal bodyfat percentage. From that point onwards you must do the normal 3 months cutting followed by 3 months building and alternate. A low bodyfat percentage body ALWAYS looks MUCH better with more muscles! WISH U SUCCESS! G.

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  16. Gert,
    Cheers from the U.S.! I am new to you but just joined your blog. I do need to ask 2 clarifying questions:
    If the goal is to add muscle, have 8-9% body fat by July, I am at 16% now, should I be on the cutting diet phase with building workout routine? I ask because I am under the impression that dropping from 16% body fat to 9% fat is asking too much, if I want to hold onto my muscle.

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    1. Hey bud,
      Even in the best designed cutting diets around you will find always some degree of muscle loss. The one I recommend is one of the better ones to limit muscle loss but muscle loss is inevitable when cutting down.
      So if you accept that, then you must make a choice. Either follow a good cutting phase and diet for extended period to reach your 8% bodyfat goal and accept the muscle loss that comes with that or to take a slower approach to protect muscles and do a 3 month cutting and then 3 month building and alternate until you’ve reached your goal.
      If I were u, I would choose the first option with the extended cutting phase.
      Check my cutting diet breakdown for breakdowns and amount of grams protein per bodyweight.https://gertlouw.com/2014/08/16/cutting-diet-challenges/
      I weight 85kg.
      Wish you success bud!
      Gert

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  17. Hello Gert.
    Great reads and vids
    34 been doing weights for about a year now 5.10 185 lbs. trying to reduce body fat and gain some muscle.
    I eat oatmeal with Greek yogurt for breakfast and oatmeal with salad and chicken breast for lunch. I hit the gym around 5 pm I’m home by 7. I do have my shake after the gym. My question is should I be having oatmeal for dinner with my chicken breast around 8 pm?
    I mean should I be having any complex carbs for dinner with the chicken breast? I know oats for breakfast and lunch lol I like it and I find It filling and satisfying.
    Thanks. Cheers.

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    1. Vazdak,
      Thanx for the feedback my friend!
      Oatmeal is low GI and one of the best carbs. And nothing wrong to have it in evening as well in place of a carb.
      I used to cut out complex carbs completely at last meal in past but my current diet coach recons it is counter productive and as long as you eat the last meal before 6pm it is fine.
      Too little carbs will make it very difficult for muscle growth.
      Just be carefull with the Greek Yoghurt. Must be fat-free and make sure it contains enough protein.
      Last point – try and squeeze in 7 small meals per day. The more frequent you eat the better for feeding the muscles + no hunger pains + stable insulin levels + literally smaller/shrunk stomach + higher base metabolic rate.
      Wish u success my friend
      Gert

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      1. Great Body, Great Mindset, Great Human 🙂
        With that i was talking about you, Gert.
        When i posted the link it looked like i was talking about the guy in the video.

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  19. Gert,
    A shout out to you from the states and a sincere THANK YOU for sharing your success story and your knowledge in fitness!! Very good stuff!!

    Truely insperational.
    I am 46 and in the middle of a life/body transformation. 35 pounds off and 20 more to go till abs should be present(lol).
    I am enjoying everyday of this transformation. Been at it for 5 months now. Your videos are very inspiring and encouraging. Thank you very much for doing what you do!!! Hope ll is well with you and your family.
    God bless

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    1. Hey thanx man! 46…perfect age mate. You can still accomplish GREAT things with that body! I really appreciate your feedback. Wish u MUCH success and may God bless your plans! G.

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  21. Gert

    Saw your post and am just now exploring your site but want to express my admiration of your physical achievements and am hopeful that it’s never too late to work towards your results .

    I’m 53, been working out since I was 27 but clearly not achieving your results nor my wishful physique . So motivation and working towards it isn’t my issue, it’s defining a workable yet satisfying diet, impulse control, and reducing the empty calories of alcohol.

    Looking forward to exploring your writings and thoughts on this blog of yours .

    Kent

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      1. Gert, I’ve been following your blog – very inspiring! After a difficult year, 2020, losing a parent and general Covid blues I would like to go for a body transformation. I’m 57, non-smoker, a little over weight with a good diet. How do I start and where can I get the motivation to work out every day? yours, Lawrence.

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      2. Lawrence…so sad to hear about you loosing one of your parents this year! Sorry to hear it man.
        Yeah, not been a good year, not from any angle!
        One year older than me buddy. Non – smoker, great stuff, believe me it is a huge step in the right direction to start the journey of transformation. Little overweight is a good rather than a bad thing. Helps keeping us older bodies healthy. I also only cut one a year for a month down to show detail and get some (a LOT!) photos taken for all my social media uses.
        Ok, there are one of two ways to approach this.
        A. If money is a scarce commodity for you, then I suggest you look at https://gertlouw.com/2014/06/02/how-do-i-start-a-body-transformation-from-scratch/ . It will help you formulate an approach. For motivation, I would spend time on watching my videos and browsing my site.
        B. If money is less tight, I would seriously suggest considering signing up for the ADVANCED SYSTEM II – more here: https://gertlouw.com/my-transformation-secrets/
        With that system I help you getting everything correctly in place and also provide 6 months support for queries and so on. Plus for motivation I send you a daily motivational training tip via emailwith also a motivational photo.
        Hope this helps my friend…God bless you brother.
        Gert

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  22. Hi Gert I am 44 years old and have been looking for the proof that a guy my age can get to be the best version of himself despite being that age. Your story proves to me that is possible and will help drive me onwards. Thanks for the inspiration.

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    1. lol! Thanx Noah!
      Man…it really is easier than u think.
      But it does take some dedication and a complete lifestyle change.
      Nearly all my “secrets” are posted in my blog.
      Wish u success my friend.
      Gert

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