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.

04/03/2026

Client Spotlight: Chris Weldon

Chris has been training with me for the past 13 months.

When we started, the main goal wasn’t weight loss or aesthetics. It was simple:
get stronger, improve mobility, and move without pain.

Like a lot of people, Chris had dealt with back and shoulder issues in the past, so our focus was on building strength the right way while improving how his body moves.

Over the last year we’ve:
✔ Significantly increased his strength
✔ Built a stronger, more resilient back
✔ Improved his mobility
✔ Reduced stress on his shoulders and lower back

The biggest factor in Chris’ progress? Consistency and effort.

Chris is an absolute stud in the gym. He shows up, trains hard, and trusts the process.

And the results don’t just stay in the gym - he’s also seeing the benefits in his golf game, with better rotation, more power, and less discomfort.

Proof that when you move better and get stronger, everything else improves.

If you want to get stronger, move better, and train without wrecking your body, I can help.

📩 DM me “TRAIN” to get started
🎯 First session free - online or in person

Here’s a simple full-body workout that actually makes sense.KB SwingsGoblet reverse lungesPush-upsSingle-leg squatsDB ro...
02/03/2026

Here’s a simple full-body workout that actually makes sense.

KB Swings
Goblet reverse lunges
Push-ups
Single-leg squats
DB rows

4 rounds. Done.

You’ve got:
• Explosive work
• Hip-dominant
• Knee-dominant
• Push
• Pull
• Core

No fluff. No random exercises.
Just covering all the bases so your body gets stronger, not just tired.

This is how I program for men who want to:
✔ Move better
✔ Stay pain-free
✔ Build usable strength

If your training feels chaotic or you’re just winging it every session… that’s usually the problem.

Train with intent. Results follow.

NOT ANOTHER FKN BIRTHDAY 🎉Well… it finally happened.I’m 40 today.Instead of a midlife crisis, I’m doing something better...
28/02/2026

NOT ANOTHER FKN BIRTHDAY 🎉

Well… it finally happened.
I’m 40 today.

Instead of a midlife crisis, I’m doing something better:
👉 giving YOU a gift.

I’ve unlocked 40 FREE copies of “Not Another FKN Workout Guide” (Yes, 40. I’m leaning into it.)

• Bodyweight only
• Zero BS
• Built for real humans with real lives

⏳ Available TODAY ONLY (28 Feb)
🚨 Once the 40 copies are gone, that’s it.

Hit the link. Take the gift. Train smarter.

https://wmsc.gumroad.com/l/fknworkout/Birthday40

The potato that’s “ruining your diet” doesn’t exist.Neither does the carb that’s magically keeping you fat.At some point...
26/02/2026

The potato that’s “ruining your diet” doesn’t exist.

Neither does the carb that’s magically keeping you fat.

At some point, someone decided potatoes were the enemy.
Carbs were bad.
Enjoying food was a weakness.

And most people bought into it.

So you started avoiding them.
Cutting them out like they were toxic.
Feeling guilty every time a chip showed up on your plate.

Meanwhile, the problem was never the potato.

It was the story you were told about food.

That carbs are bad.
That you have to earn your meals.
That enjoying what you eat means you’ve failed.

White potato or sweet potato, the outcome for fat loss, muscle gain, and health is basically the same.
The only real difference is which one you actually enjoy eating.

And that part matters more than the fitness industry likes to admit.

Because a diet you hate won’t last.
And a plan you can’t stick to doesn’t work, no matter how “clean” it looks on paper.

Stop punishing yourself over a potato.
Start building a way of eating you can actually live with.

That’s how results stick.

I first met Peter back in 2019, when he was visiting a friend in Cape Town, South Africa.He joined us for a few sessions...
25/02/2026

I first met Peter back in 2019, when he was visiting a friend in Cape Town, South Africa.
He joined us for a few sessions at the gym while he was in town.

Since then, we’ve stayed in touch, and over the years Peter has completed multiple online training programs with me.

Toward the end of last year, he reached out again, not for anything extreme, just to make some proper lifestyle changes and get back into a solid routine.

We did an online assessment, built a plan that fit his life, and got to work.

After completing the latest training phase, he sent me this update:

52 days alcohol-free
Training 4–5 days per week
4 kg weight loss

No gimmicks.
No burnout.
Just consistency, dedicated training times, and cleaning up a few habits.

This is what sustainable results actually look like.

Well done, Peter! Super proud of the work you’re putting in. 👊

WANT RESULTS LIKE THIS?

If you’re:
• Tired of starting over every few months
• Short on time but ready to commit
• Looking for structure, accountability, and a plan that fits real life

I offer online coaching with:
✔️ Personalised training programs
✔️ Full movement & lifestyle assessment
✔️ Ongoing check-ins and adjustments
✔️ Support that keeps you consistent

📩 DM me “ONLINE” to apply
or message me directly to get started.

Not Another Fkn Workout Program Yeah. We know. Another workout program.Except this one doesn’t:❌ need equipment❌ take mo...
24/02/2026

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 in the comments 👇

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 👇🏼

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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