Willem Marais Strength & Conditioning

Willem Marais Strength & Conditioning I help people Move better, Feel stronger in daily life, Build real strength, Lose weight as a result. No hype. No ego. Just smart coaching.

Strength, Conditioning & Fitness Studio.

5 Facts about Strength Training for Adults💪🏻💪🏻1. As you age, you lose about 1% of muscle mass per year.2. You also lose ...
23/02/2026

5 Facts about Strength Training for Adults💪🏻💪🏻

1. As you age, you lose about 1% of muscle mass per year.

2. You also lose about 3% of your strength per year.

3. Lower muscle strength is associated with an increased risk in dementia, needing care, and mortality.

4. A study in Britain showed that adults who participated in strength training twice per week reduced their risk for all-cause mortality by 20%.

5. The same study showed that those adults reduced their risk for cancer mortality by 43%.

Strength training isn’t just for kids who want to run faster and jump higher. It’s also for working adults who want to live longer with a higher quality of life.

If you want to read more, look up “Resistance training - an underutilised drug available in everyone’s medicine cabinet” by Dr. Yorgi Mavros. That’s where we got all 5 facts.

20/02/2026

Client:
“Are you trying to kill me?”
In response to me increasing the weight for the next set
Me:
“I’m trying to make you stronger so you’re harder to kill”

I’m sure you’ve heard people say similar things as you push them with heavier weights or increasing the intensity.

This reminds me of a quote from strength coach Mark Rippetoe - “Strong people are harder to kill than weak people, and more useful in general.”

I absolutely 💙 this quote and it’s so true! Being strong is the best thing you can do for your long term quality of life. Getting stronger will help you avoid so many lifestyle diseases while enriching your mental health.

My clients routinely say things like this. I’m literally trying to make them live longer and live better. You gotta be cruel to be kind! 😜

19/02/2026

My Top 5 Exercises I’ll Do for the Rest of My Life

Not because they’re flashy.
Not because they’re trendy.
But because they work.

These movements help you move better, feel stronger, and stay capable for life.

1️⃣ Trap Bar Deadlift
A powerful, fundamental movement that combines the benefits of both a squat and a deadlift, essentially giving you squat mechanics with deadlift benefits

2️⃣ Push-Up
Core, upper body, shoulder stability and infinitely scalable.

3️⃣ Chin-Up
Real pulling strength. Grip, back, arms, and posture all in one.

4️⃣ Turkish Get-Up
Bang for your back full body exercise. Control, coordination, mobility, and strength, from the ground to standing. Ok the video I’m just doing the get up to hip lift.

5️⃣ Farmer’s Carry
Grip strength, core stability, posture, and conditioning… just by walking.

No machines. No gimmicks.

Just fundamental human movement.

Train these well and everything else gets easier - including fat loss.
👉 Which one are you adding to your training?

18/02/2026

Every exercises has a purpose.

✔ Joint-friendly
✔ Strength-focused
✔ Built for real life movement

When you move better, everything else improves - including your body composition.

👉 Train with intention.


I help people:• Move better• Feel stronger in daily life• Build real strength• Lose weight as a result - not the obsessi...
17/02/2026

I help people:
• Move better
• Feel stronger in daily life
• Build real strength
• Lose weight as a result - not the obsession

Try a FREE personal training session (online or in person) and see how training should feel.

No hype. No ego. Just smart coaching.

👉 Book your FREE trial now.

We all need recovery, but everyone is different. Let’s hear it, how often do you rest?👇🏼 Drop your number below 👇🏼 ...
17/02/2026

We all need recovery, but everyone is different. Let’s hear it, how often do you rest?

👇🏼 Drop your number below 👇🏼

If you want to achieve your fitness related goals you need to be doing the following:1️⃣ Scheduling training times that ...
16/02/2026

If you want to achieve your fitness related goals you need to be doing the following:
1️⃣ Scheduling training times that are non-negotiable.
2️⃣ Follow a program that is challenging and sustainable.
3️⃣ Follow the 80/20 when it comes to nutrition.
4️⃣ Keep the goal the goal.

There is a clear pattern here. Consistency, sustainability and focus will keep you headed in the right direction.

Happy Monday!!

You probably should have gotten in shape before valentines day.. but hey... there no time like the present.Get a whoppin...
13/02/2026

You probably should have gotten in shape before valentines day.. but hey... there no time like the present.

Get a whopping 50% off for this Valentines day. Offer only valid until the 15th February.

Use code "FKN14" at the checkout.

🔥 Not Another Fkn Workout Program
Link 👉https://wmsc.gumroad.com/l/vbywq

Yeah. We know. Another workout program.

Except this one doesn’t:
❌ need equipment
❌ take more than 30 minutes
❌ talk to you like you’re fragile

This is a bodyweight-only, fat-loss-focused program built for people who want results without overthinking every rep.

50 workouts.
Beginner → Intermediate → Advanced.
Burpees stay frequent.
Excuses don’t.

No fancy moves.
No influencer nonsense.

Just set a timer and do the work.

If you don’t know an exercise, Google is your friend.
If you want motivation quotes, this isn’t for you.
If you want something that actually works - it is.

🔥 Not Another Fkn Workout Program
Link 👉https://wmsc.gumroad.com/l/vbywq

11/02/2026

There are a lot of workouts out there…
Most of them don’t stick.

What I offer is simple:
✔️ Coaching that makes sense
✔️ Training that fits your life
✔️ Programs that actually work

From FuncBlast group classes to Personal Training, Golf performance, and structured kickstart programs.

And if you can’t do it in person I have the “HIIT and Run Workout guide” and the “Not another FKN workout Guide” and online training offers.

Here’s something that will “FIT” your needs!!

📩 DM “TRAIN” to start.








You don’t need new gear.You don’t need more motivation.You need a plan that doesn’t waste your time.Not Another Fkn Work...
09/02/2026

You don’t need new gear.
You don’t need more motivation.
You need a plan that doesn’t waste your time.

Not Another Fkn Workout Program
• Bodyweight only
• ~30 minutes
• Fat loss focused
• 50 workouts

Show up. Move. Repeat.

Link in first comment.

Not Another Fkn Workout Program Yeah. We know. Another workout program.Except this one doesn’t:❌ need equipment❌ take mo...
07/02/2026

Not Another Fkn Workout Program
Yeah. We know. Another workout program.

Except this one doesn’t:
❌ need equipment
❌ take more than 30 minutes
❌ talk to you like you’re fragile

This is a bodyweight-only, fat-loss-focused program built for people who want results without overthinking every rep.

50 workouts.
Beginner → Intermediate → Advanced.
Burpees stay frequent.
Excuses don’t.

No fancy moves.
No influencer nonsense.

Just set a timer and do the work.

If you don’t know an exercise, Google is your friend.
If you want motivation quotes, this isn’t for you.
If you want something that actually works — it is.

🔥 Not Another Fkn Workout Program
Link 👉https://wmsc.gumroad.com/l/vbywq

Most golfers think of the swing as one movement.In reality, it’s a series of phases - and each phase asks something diff...
02/02/2026

Most golfers think of the swing as one movement.

In reality, it’s a series of phases - and each phase asks something different from your body.

If your hips don’t rotate well in the backswing, your lower back fills the gap.

If your core can’t control the transition, timing disappears.

If you can’t decelerate properly, your joints feel it the next day.

This is why many golfers in their 40s, 50s, and 60s feel like:
• One part of the swing always breaks down
• Pain shows up after the round, not during
• Swing changes don’t last

It’s not because you’re broken.

It’s because your body hasn’t been prepared for the demands of each phase.

Train the body to support the swing, phase by phase, and golf gets easier, safer, and more enjoyable again.

👉 Save this post

👉 Follow for simple, joint-friendly golf performance tips

(Comment “ASSESS” if you want to know which phase your body is limiting.)

Endereço

Altura
8950-411

Horário de Funcionamento

Segunda-feira 06:00 - 20:00
Terça-feira 06:00 - 20:00
Quarta-feira 06:00 - 20:00
Quinta-feira 06:00 - 20:00
Sexta-feira 06:00 - 12:00

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