Muscle-Gain Coaching in South Africa
Maddy coaches clients across South Africa online — live classes stream in your local time, plans are built from your Body Scan, and pricing shows in ZAR alongside INR. FitnessByMaddy has no physical location in South Africa; it is an online coaching service that meets you in your own city. Pick your city below for class times computed to its exact timezone.
Building muscle responds to three inputs you can actually control: training volume, progressive overload, and protein. Maddy's muscle-gain coaching programmes all three. Your lifting plan sets weekly hard sets per muscle group inside evidence-based volume ranges, progressing load and reps week to week with a deload scheduled every fourth week so the stimulus keeps landing. Nutrition runs a controlled surplus with protein around 1.6–2.2 g per kilogram of body weight per day, set from meta-analysis rather than gym folklore. Check-ins compare your logged lifts and weight trend against the plan, and volume is nudged up or down based on how you recover — not on how sore you feel. Whether you train in a commercial gym or with a bench and dumbbells at home, the progression rules are written down and the numbers are yours.
Pick your city in South Africa
Every city page computes the live-class timetable for that city's own timezone.
Live-class timetable in South Africa (Pretoria) local time
Every time below is computed for South Africa (Pretoria)'s own timezone (Africa/Johannesburg), daylight-saving aware, for the week of 26 Sep 2026. Classes stream live from India (IST) — you join from South Africa (Pretoria) with nothing to convert.
| Class | South Africa (Pretoria) time | IST reference | Length |
|---|---|---|---|
| HIIT & Fat Loss (Live) | Mon 3:00 AM | Mon 6:30 AM IST | 45 min |
| Women's Only (Live) | Mon 2:00 PM | Mon 5:30 PM IST | 45 min |
| Strength (Live) | Mon 4:30 PM | Mon 8:00 PM IST | 60 min |
| Seniors Fitness (Live) | Tue 7:30 AM | Tue 11:00 AM IST | 45 min |
| HIIT & Fat Loss (Live) | Tue 3:30 PM | Tue 7:00 PM IST | 45 min |
| HIIT & Fat Loss (Live) | Wed 3:00 AM | Wed 6:30 AM IST | 45 min |
| Women's Only (Live) | Wed 2:00 PM | Wed 5:30 PM IST | 45 min |
| Strength (Live) | Wed 4:30 PM | Wed 8:00 PM IST | 60 min |
| Seniors Fitness (Live) | Thu 7:30 AM | Thu 11:00 AM IST | 45 min |
| HIIT & Fat Loss (Live) | Thu 3:30 PM | Thu 7:00 PM IST | 45 min |
| HIIT & Fat Loss (Live) | Fri 3:00 AM | Fri 6:30 AM IST | 45 min |
| Women's Only (Live) | Fri 2:00 PM | Fri 5:30 PM IST | 45 min |
| Strength (Live) | Fri 4:30 PM | Fri 8:00 PM IST | 60 min |
| Seniors Fitness (Live) | Sat 7:30 AM | Sat 11:00 AM IST | 45 min |
| Strength (Live) | Sat 2:00 PM | Sat 5:30 PM IST | 60 min |
| Worldwide Live Session | Sun 3:30 PM | Sun 7:00 PM IST | 60 min |
16 live sessions per week. Indicative schedule v1 — the exact class calendar and joining details arrive after your Body Scan. When a class crosses midnight IST, the local weekday shown is the day it actually lands in South Africa (Pretoria).
The method — how Maddy coaches this
- Weekly hard sets per muscle group programmed inside evidence-based volume ranges, progressed block by block.
- Progressive overload written into the plan: target loads and reps each week, deload every fourth.
- Protein around 1.6–2.2 g/kg/day and a controlled surplus — sized so muscle leads the weight gain.
- Logged lifts and weight trend reviewed at check-ins; volume nudged by recovery, not soreness.
- Home or commercial gym: substitutions preserve the stimulus when equipment changes.
Who this is for:
- Skinny or skinny-fat lifters who eat a lot but have never tracked a surplus.
- Gym-goers stuck lifting the same weights for a year and calling it maintenance.
Source — protein around 1.6–2.2 g per kilogram of body weight per day: Morton RW, et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength." British Journal of Sports Medicine, 2018.
Source — weekly hard sets per muscle group inside evidence-based volume ranges: Schoenfeld BJ, Ogborn D, Krieger JW. "Dose-response relationship between weekly resistance training volume and increases in muscle mass." Journal of Sports Sciences, 2017.
What it costs in South Africa
6-Week Fat-Loss Plan
₹1,499
≈ R 254 at today's rate
12-Week Custom Plan
₹5,999
≈ R 1,015 at today's rate
Muscle gain is a volume-and-progression problem across months — the 12-week custom plan is the shortest honest container for it.
See the full plan →Live 1-on-1 Coaching · 12 Sessions
₹20,000
≈ R 3,383 at today's rate
Prices are billed in INR. Local figures are approximate conversions at mid-market rates (5 Sep 2026). Checkout runs in INR from the plans page — international cards work normally.
Common questions
Can I build muscle training at home?
Yes, if the programming respects progressive overload. With adjustable dumbbells or bands the plan manipulates reps, tempo, and density to keep sets hard; a barbell or gym membership unlocks faster loading, and the plan uses whichever you have.
How much protein do I actually need?
The plan sets protein around 1.6–2.2 g per kilogram of body weight per day, in line with meta-analysis evidence, and structures it into meals you will actually eat.
Will I get fat on a surplus?
The surplus is controlled and your weight trend is watched weekly, so intake is corrected long before it becomes a problem. Gaining faster than the plan intends is treated as data, not success.
More coaching in South Africa
One coach. Every city in South Africa.
The plan starts from your body, not your postcode. Three minutes, eleven questions, and Maddy takes it from there.
Start My Body Scan → 11 questions · 3 min · free · no card yet