Gary Strydom, Bodybuilder, Age, Weight, Height, Diet Plan, Workout Routine, and Bodybuilding Career

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Gary Strydom, a renowned South African IFBB Pro bodybuilder, stands as a testament to the indomitable spirit of pursuing dreams against all odds.

His illustrious career, spanning over three decades, saw him rise to prominence on the bodybuilding stage, leaving an enduring impact.

From his early days in Cape Town, South Africa, to conquering the world’s most prestigious bodybuilding competitions, Gary Strydom’s story is one of sacrifice, dedication, and triumph.

Gary Strydom Age, Weight, and Height

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Gary Strydom Age:

Born in 1960, Gary Strydom embarked on his bodybuilding journey at the age of 20, setting the stage for a remarkable career that would span different eras of the sport.

Gary Strydom Weight:

gary strydom height
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Throughout his career, Gary Strydom’s weight fluctuated between 295 and 310 lbs (133.8kg – 140.6kg), showcasing his ability to sculpt and maintain a massive physique.

Gary Strydom Height:

Standing tall at 6’2″ (188cm), Gary Strydom’s towering presence on the bodybuilding stage commanded attention and respect.

Gary Strydom Bodybuilding Career

Gary Strydom’s entry into bodybuilding was marked by a bold move in 1982.

At the age of 20, armed with a one-way ticket to America, $1000, and an unwavering dream, he left his home and family in South Africa.

gary strydom bodybuilder today
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This courageous decision laid the foundation for a career that would see him compete in prestigious events such as Mr. Olympia, Night of Champions, and USA Championships.

Gary Strydom Accomplishments

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  • 1983 NPC Florida Championships, Junior – Heavyweight and Overall, 1st place
  • 1984 NPC USA Championships, HeavyWeight, 1st place
  • 1986 NPC Nationals, HeavyWeight and Overall, 1st place
  • 1987 IFBB Night of Champions, 1st place
  • 1989 Grand Prix France, 1st place
  • 1989 Grand Prix Germany, 2nd place
  • 1989 Grand Prix Melbourne, 1st place
  • 1989 Grand Prix Spain (2), 2nd place
  • 1989 Grand Prix Spain, 2nd place
  • 1989 World Pro Championships, 2nd place
  • 1990 Grand Prix England, 2nd place
  • 1990 Grand Prix Finland, 3rd place
  • 1990 Grand Prix France, 2nd place
  • 1990 Grand Prix Germany, 4th place
  • 1990 Grand Prix Italy, 3rd place
  • 1990 Houston Pro Invitational, 2nd place
  • 1990 Ironman Pro Invitational, 4th place
  • 1991 WBF Championships, 1st place
  • 1992 WBF Championships, 1st place
  • 1996 Night of Champions, 12th place
  • 2006 Colorado Pro Championships, 7th place

Mr. Olympia’s Debut and Notable Wins

In 1988, Gary Strydom made his Mr. Olympia debut, securing an impressive 5th place. This marked the beginning of his quest for bodybuilding excellence.

Gary Strydom’s journey included victories at the 1989 Grand Prix in France and multiple top placements in prestigious competitions, solidifying his status as a formidable force in the bodybuilding world.

Joining the World Bodybuilding Federation (WBF)

gary strydom mr olympia
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Gary Strydom’s success in the Pro Circuit caught the attention of the World Bodybuilding Federation (WBF). 

In a strategic business move, Gary Strydom accepted the offer to join WBF, becoming the only person to win a title in this bodybuilding format.

Early Retirement and Comeback

After the fall of WBF, Gary Strydom transitioned to early retirement, focusing on growing his clothing business. 

However, in 2006, he made a surprise comeback at the Colorado Pro Championships, showcasing a phenomenal physique at the age of 46 and claiming a high 7th place.

Later Years and Legacy

Gary Strydom’s comeback generated immense enthusiasm among fans and athletes, elevating his status as a bodybuilding icon. 

Despite his decision not to continue competing, Gary Strydom remained a respected figure, organizing events and fan meet-ups while touring the world.

His impact on the sport continues to inspire aspiring bodybuilders globally.

Gary Strydom Diet Plan

Gary Strydom’s approach to nutrition reflects simplicity and consistency. Unlike traditional off-season and cutting protocols, Gary Strydom adhered to a year-round dietary regimen with a focus on achieving optimal conditioning.

He emphasized a prolonged dieting period of 6 to 8 months to eliminate subcutaneous and intramuscular fat, leaving no room for water retention.

gary strydom age
via gary strydom instagram

Sample Diet:

  • Meal 1:
  • Consistency in food choices throughout the year
  • Extended dieting period for fat elimination
  • Water Manipulation Protocol:
    • Implemented a technical and effective protocol for water manipulation

Gary Strydom’s commitment to a consistent diet contributed to his ability to sculpt a chiseled physique, showcasing meticulous attention to detail in his preparation for competitions.

Gary Strydom Workout Routine

gary strydom shoulder workout
via gary strydom instagram

Gary Strydom’s training philosophy revolved around fundamental movements targeting major muscle groups.

His trial-and-error approach allowed him to discover that his body responded best to basic lifts such as squats, bench presses, and bent-over rows.

Workout Frequency:

  • Trained 6 times per week
  • Two workouts per day (morning and evening)

Workout Structure:

  • Warm-up with lightweights
  • Move on to working sets with fewer reps and heavier weights
  • Up to 30 sets for major muscle groups, 15-20 for smaller ones

Gary Strydom’s Workout Routine #1

gary strydom training
via gary strydom instagram
  • Day 1:
    • Quads (a.m.); Hamstrings (p.m.)
  • Day 2:
    • Biceps, Triceps (a.m.); Calves, Stationary Cycling (p.m.)
  • Day 3:
    • Deadlifts (a.m.); Upper Back (p.m.)
  • Day 4:
    • Chest (a.m.); Shoulders, Abdominals, Cardio (p.m.)

Gary Strydom’s Workout Routine #2

  • Monday:
    • Legs
  • Tuesday:
    • Chest
  • Wednesday:
    • Back
  • Thursday:
    • Back and Legs
  • Friday:
    • Shoulders
  • Saturday:
    • Arms
  • Sunday:
    • Rest
gary strydom wbf
via gary strydom instagram

Gary Strydom’s preference for basic movements and heavy weights, combined with his dedication to training, contributed to the development of a physique that left an enduring mark on the bodybuilding world.


Gary Strydom’s journey from the shores of Cape Town to the illustrious bodybuilding stages of the world encapsulates the essence of resilience and passion. 

His commitment to the sport demonstrated through sacrifices, victories, and comebacks, positions him as a legendary figure in bodybuilding history. 

gary strydom net worth
via gary strydom instagram

Aspiring bodybuilders and fitness enthusiasts can draw inspiration from Gary Strydom’s unwavering pursuit of excellence, showcasing that age is no barrier to achieving and maintaining a phenomenal physique.

Gary Strydom’s legacy lives on, inspiring generations to embrace the discipline, dedication, and joy that come with the pursuit of a bodybuilding dream.

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