Coach Dale Keith, CSCS • Stronger by Science

Coach Dale Keith

MS, CSCS

Dale has an MS degree in Kinesiology from Texas Tech University and a BA in Exercise and Sport Science from the University of North Carolina at Chapel Hill. He has been working as a personal trainer and online coach since 2012. He has also coached high school wrestling, worked as a physical therapist aid, published research, and taught exercise science courses at the university level.

About Dale

Lifting weights has been a deep passion of mine since I was 12 years old. It has given me confidence in my body, strength, and mind. Since graduating high school, I have sought to become an elite level coach by attaining an extensive background in health, exercise, and nutrition by delving into many different professions within the fields and by reviewing and conducting research.

As my client, I can provide you with streamlined exercise logs and templates that are individually catered towards your needs and goals, adaptive and flexible programming, and a blend of evidenced- and applied-based coaching. One of my goals as a coach is to teach my clients the “hows” and “whys” behind exercise prescription and to explain to them the nuances of exercise prescription so they can become more confident in their programming choices.

Education, Certifications, and Achievements

MS Kinesiology – Human Performance, Texas Tech University
BA Exercise and Sport Science, University of North Carolina at Chapel Hill
AS Health, Fitness, and Exercise, Anne Arundel Community College
Certified Strength and Conditioning Specialist, NSCA
Letter of Recognition in Nutrition and Exercise, Anne Arundel Community College
Texas State Record Bench Press in the USPA 56kg Open Men Division, 2021
Maryland State Record Bench Press in the USAPL 53kg Junior Raw Division, 2016
High School Wrestling: County champion, region finalist, state qualifier, and team captain; 2011

Professional Experience

Personal training and online coaching since 2011
Former strength and conditioning coach for University of North Carolina Chapel Hill club ice hockey team
University courses taught: Strength and Conditioning Principles; Human Performance Concepts and Assessment; Fundamentals of Exercise Prescription; Physiology of Exercise; Exercise Testing & Prescription; Diet & Exercise; and Weight Training
Check out my research on my Google Scholar profile here or my Research Gate profile here

What to Expect

Adaptive and flexible programming that is customized based on your data & preferences
An easy to use workout tracker & training schedule via Google Sheets
Prompt communication via WhatsApp or Signal and frequent check-ins
Technique screening & movement analysis
To learn how to design and implement an effective training program
A fun and insightful coach-client relationship

Personal Interests

American football & wrestling
Favorite video games: Pokemon, Madden, and Smash
Favorite thing to watch: Korean dramas
Lifting weight (duh)

What Dale's clients say:

"I hired Dale Keith because my progress as a lifter overall had stalled out. Following a traditional linear progression program on my own had worked well for a while, but eventually I found myself spinning my wheels for a couple years—trying out a variety of intermediate training templates and not really getting anywhere. In particular, I wanted to significantly improve my deadlift performance, and I wasn’t sure what to try next. I was also interested in building more muscle in my upper body, and I wasn’t certain what would work best for me nutritionally or training-wise. Dale’s approach to helping me reach my goals was evidence-based and personalized. He individualized my training and nutrition programs according to my goals, schedule, equipment, and personal preferences. And he closely monitored my progress and adjusted my programming based on how I responded to it. Working with Dale is always a pleasure. He is very responsive and extremely helpful whenever you have questions. And thanks to him, within months, my deadlift was stronger than ever. I’m now pulling weights for multiple reps that I previously couldn’t budge. With Dale’s help, I also cleaned up my squat form, which resolved a chronic elbow pain issue. And I’ve significantly increased my upper body mass while remaining within my desired body fat percentage. What I appreciate most of all, though, is that Dale helped me develop a solid understanding of the hows and whys of my programming and which strategies work best for me."

"When I reached out to Stronger By Science, I'd wanted to find someone who would share the knowledge that guides their coaching. I had gotten into a rut programming long training cycles that didn't change along with me, and I made progress so slowly that it was difficult to track. Working with Dale has dramatically improved my training decisions. Each move I make has its purpose, and knowing that purpose makes me believe results will come. I'm happy now to say that results have come and keep on coming thanks in no small part to our collaborative relationship."

"In 2020, I resumed lifting weights with the goal of getting stronger on the Big 3 lifts and ensuring my diet was in order. After several months, I quickly hit the same plateaus that I had in the past and was worried about injury, so I turned to Dale for help. Dale is meticulous with his weekly plans and is helping me achieve my goal of breaking 300lbs on the deadlift at my bodyweight of 131 pounds! Besides programming, I rely on Dale for form checks and answers to a range of lifting and fitness questions. I no longer need to search the internet for information that may be unreliable or inapplicable to me. Dale's answers and advice are grounded in the latest research and tailored to my needs. All in all, I'm grateful for how much I've learned and grown as a lifter due to Dale's enthusiastic and expert coaching."

Getting started is simple

1. Fill out the short questionnaire.

We’ll ask you about your goals and get some basic information about you. The application contains about 10 questions and will take less than 2 minutes.

2. We’ll review your information and match you with a potential coach.

We’ll review the information you provided and assess which coach on our team would be the best fit for you.

3. Your new potential coach will contact you to schedule a free 30-minute consultation

On the call, we’ll aim to learn more about your goals, get to know you a bit better, and answer any questions you have about Stronger By Science coaching. Then, you can decide if you want to move forward and begin the service.