Rory Girvan is more than just a Strength Coach or Gym Owner. He’s an athlete at the top of his game and a source of inspiration to those who suffer from depression.

Rory, who refers to himself as the former overweight depressed guy, is the current All-Ireland Powerlifting Champion who founded one of Belfast’s most respected Strength Coaching Gymnasmiums – HENCH.

But how did this transformation come about?

Rory in action at Tough Mudder

Rory told belfastvibe his story…

“I was pretty active when I was at school,” he said. “I got into strength training as a teenager and really loved it.”

However a lot of things changed when Rory went to uni. He studied Biomedical Science in Liverpool before moving on to study Exercise Science in Edinburgh.

Rory said: “When I was in Liverpool I fell victim to the student lifestyle. The training stopped and the weight started to pile on. I was living like my peers but I wasn’t one of those people whose body could adapt. Their bodies showed none of the toll while I just got fat, and my health began to suffer.

“That was a time when mental illness was worst for me. I had severe depression but didn’t even understand at the time what it was. I didn’t realise but the strength training I’d been doing had been modulating my condition. When I stopped training and living well, that’s when the depression really hit hard.

“It was in Edinburgh that I learned more about depression after being diagnosed, and I then made the concious decision to re-engage with my passion.

“I weighed almost 106kg, unrecognisable from the person I was in my late teens who loved training – in a dark place physically and mentally.

“Every area of my life was hanging on by a thread and I felt overwhelmed. The gulf between my expectations as a teenager and reality grew deeper each year.

“The pain of where you’re at has to become less than the pain it’s going to take to change your current circumstances.”


The proud founder and owner of HENCH

Thanks to his reinvigorated passion Rory not only tackled his weight issue but also made inroads into his depression. He did his first Powerlifting competition at the Scottish Open in 2008.

But it wasn’t to prove an easy journey, more stresses in Rory’s life were to bring about another dark time for him.

He explained: “After Edinburgh I came home to Belfast, working in Strength and Conditioning and Applied Exercise Physiology in professional sport to getting graduate job in the hopes of learning more about business. I thought I was going to be a high flying graduate. I ended up spending the majority of my time making cold calls for a company.

“However I worked as hard as I could, and played the office martyr, first in, last out. I was pushing things so hard that psychological stress of it all manifested itself as adult chicken pox… shingles.

“Ultimately I wasn’t happy with life.

“Things got worse around Christmas 2011 and I took time off work. I couldn’t get out of bed and I ended up losing that graduate job because of depression.

“For someone that age it was like my world caving in. I can remember the letter I received which questioned my credibility. I was so angry.”

Ever the competitor, Rory turned this anger into something constructive.

He said: “I stopped compromising on my dreams, followed my passion and I opened HENCH in 2012, the first dedicated group strength coaching gym in the UK and Ireland.”

Rory dogs

Rory and his brother Louis at Lake Louise in Canada. Rory said his older brother was his best friend and a source of great help over the years.

HENCH gym has gone from strength to strength while Rory has done the same, being crowned Overall All-Ireland IPF Powerlifting Champion and Overall Northern Ireland IPF Powerlifting Champion, one of two titles which he currently holds and is one of the most decorated Irish strength athletes ever. He’s a member of the Ireland team going to Texas in June for International Powerlifting championships, which will be the first time in history an Irish Team has attended the event.

Rory now competes in the under 93 category and his strength in relation to his weight means that pound for pound he’s the strongest man in NI and Ireland.

The governing body of the discipline that Rory’s competes in is the largest in the world and upholds a strict no drugs policy, so all the athletes you see have sculpted their physiques solely through hard work and dedication.

Rory said: “A big problem with fitness is the culture of aesthetics at all costs – characterised at the extreme end by extreme drug use in past times like Bodybuilding. Higher profile figures in the fitness industry need to be cognisant of the example they are setting. It’s my belief that real fitness needs a foundation of strength, built on good health and well being. This is fitness with a real world application, the stuff that builds true confidence.”

Rory has received the 2015 Ulster Bank Enterprise Business award and has been made a Mental Health Ambassador for Niamh Wellbeing.

The 30-year-old said: “Although working harder than ever, this is the happiest I’ve ever been. I’ve learnt to modulate my condition by applying what I have learned. There’s no such thing as being ‘cured’ of mental illness, but I’m staying on top of it thanks to the changes I’ve made to my lifestyle.”


Rory has made this collage of photos to remind of his journey from the pic at the top left of himself at a family wedding at age 21, weighing almost 106kg.

The collage above shows Rory’s journey from “overweight depressed guy” to where he is today. Highlights include running a full marathon, competing in Tough Mudder, becoming an Ambassador for Niamh Charity, winning an Enterprise Award, and working with and even training with some of his heroes and even coaching a few movie and TV stars you might know.

Advice for prospective gym goers in 2016

Rory shared the following advice for prospective gym goers in the coming year…

He said: “The 12-24 month contract you are about to sign for you new commercial gym, is a solution to a business problem for your gym – not your fitness problem.

“Your new gym, even if it’s a behemoth – will only have room for under 300 people at once. Your fellow members will number 6000ish.

“After the January and February rush, this business model of this behemoth DEPENDS on you not turning up.

“However they do want you to renew, so will probably have the jacuzzis, etc to keep you keen (understandable, who doesn’t like sitting in a hot tub).

“The more equipment and razzmatazz your gym has that doesn’t relate to actually becoming fitter, the more your gym wants you to see value in your membership – but hopefully not turn up too often.”

Rory offered the following advice…

Seek out a gym that is purpose built to help your achieve your goals (of which more are appearing each year, thank goodness.)

Vet your coaches, they will probably have more control over your health than your doctor for the next while.

Avoid any programmes measured in weeks. Abs are great fun, but a digitally altered photograph of them won’t help build self-esteem.

Look for a place that is FUN! You’ll need to enjoy what you’re doing. The best solution and the solution that is right for your in the long term aren’t often the same thing.

He added: “Best of luck and hopefully this didn’t come across as facetious – genuinely wish you all the best with your fitness goals, they’ll make a big difference to you and your loved ones lives (and happiness).”

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