RWilson Performance

RWilson Performance Body Transformation Specialist working in Port Melbourne both face to face and online to help client

09/09/2026

I see this with every client this age that I coach.
Weight training builds muscle (yes, even when you’re 50+), reduces fall risk, and improves your mobility and how you move. It is the single most important thing you can do to reverse the effects of ageing.

I coach people in their 70s who squat to depth with 30kg, lunge with weight, and hop and jump. They move better than most inactive 40 year olds.

It is never too late to start, in fact if you’ve never trained you’re the person that will notice the largest improvement from starting.

If you are over 50 and want to move and feel like this and set the next decade up to enjoy life mobile and strong this is exactly how I coach.

How I’m rebuilding my legs after 9 weeks off from injury. The recommendations I’d give a client in the same position.1.5...
02/09/2026

How I’m rebuilding my legs after 9 weeks off from injury. The recommendations I’d give a client in the same position.

1.5 x p/wk Frequency.
This helps to spread fatigue throughout the week more evenly and allows me to concentrate on rebuilding the skill & ex*****on in my main lower body exercises.

2xRoger Bulg Split Squat

Intensity - I’m easing back into it. 3-4 Reps away from failure in week 1. The goal isn’t to cripple myself with soreness its to allow a smooth runway of progress over the next 10-12 weeks.

2xHip Thrust

Removing expectations around weights that I’ve lifted previously on certain exercises. The goal is to progress from this starting point.
Also enjoying the fact that I have 12+ weeks on this current program ahead. That this will be a point in time to look back on in the future and see progress.

1xPendulum Squat

This is the first exercise I will increase to 2xsets in about 3-4 weeks. But using these early weeks to focus on building ex*****on because its a tough movement.

2xS/L Lying Hamstring Curl

This is one I’m pushing closer to failure early on.

2xLeg Extension

Stock standard quad isolation movement. Basically never leaves my programming. I also have this on my second leg day (alongside RDL’s).

Nearly everyone I take on as an online client has had no experience of online coaching.They’re not competitive bodybuild...
01/09/2026

Nearly everyone I take on as an online client has had no experience of online coaching.

They’re not competitive bodybuilders. Their mums and dads working flat-out jobs. People who want to make a change in their physique and their health, but find themselves stuck with the same problems over and over again.

If I had to summarise what it is in one sentence, it’s working through the obstacles that get in the way of their results, until they have a combination of strategies that work for them, get results, and that they enjoy and sustain long term.

So here’s exactly what’s involved in online coaching and the problem it solves at each step. And, more importantly, what clients feel when they start this coaching journey with me.

Swipe to see each element of online coaching, the problem that it solves, and if that resonates with you, link is in bio 🤝

Nikola 5 Month Pre-Wedding Transformation (-12kg) Nikola began coaching in February of this year, wanting to improve her...
31/08/2026

Nikola 5 Month Pre-Wedding Transformation (-12kg)

Nikola began coaching in February of this year, wanting to improve her health and fitness, set up good gym routines, and get in shape for her Europe holiday and her wedding at the end of the year.

Nikola’s job is fairly social. She’s got a couple of meals out a week and also enjoys socialising on the weekend. Also, at that age, a lot of friends are getting married, so we had to factor that in early when developing her plan for what the year would look like.

For us, preparation was the most important part. We mapped out a plan that would help her reach her goal while factoring in holidays and weeks when the goal would be maintenance and healthy habits because of how many social events were on.

In addition, Nicola started structured weight training, tracking her lifts and improving them week on week. Nicola’s strengths improved considerably since the start of the year, and weight training is now a staple in her week.

Nikola dropped 12 kilos since the start of February, has just come back from a four-week Europe holiday, and is ready for this final push before her wedding at the start of next year.

If you want to achieve results, but also do it in a way that’s mapped around what you’ve got coming up leading into summer, send me a message and we can chat.

Anthony Lam. Nine years of coaching.Anthony and I began coaching after he started his company, short on time and wanting...
19/08/2026

Anthony Lam. Nine years of coaching.

Anthony and I began coaching after he started his company, short on time and wanting effective training and nutrition.

I’m not going to say too much about this one. His words do it better than mine so head to slide 3 to have a read.

For coaching enquiries shoot me a message or head to bio to enquire 🤝

16/08/2026

You make the greatest improvements to your physique during your growth phase.
How you run your growth phase is what decides how good the results from your cut is later, and how hard that next cut will be.

Zach finished his previous cut withmomentum and wanted to add muscle but minimise fat gain.

We kept it simple: control the average rate of weight gain each week, train hard, good nutrition structure through the week and one to two nights out a weekend.

From December to August he put on 9 kilos, at about 265 grams a week. That controlled rate rate of gain allows you to gain mostly muscle and keep the fat gain to a minimum.

What thats meant is minimal fat gain and going into his mini cut with a lot more muscle and way less work to do to get lean. That’s the payoff of gaining properly.

If you want to build muscle but the idea of gaining weight makes you nervous, or you just don’t know how to map it out, shoot me a message and let’s chat.

Tim got into the leanest shape of his life for his wedding, lost 10 kg, and did it while still drinking once on weekends...
05/08/2026

Tim got into the leanest shape of his life for his wedding, lost 10 kg, and did it while still drinking once on weekends and without tracking over weekends.

Tim and I had been coaching together for over four years, and coming into his wedding he wanted to get lean for the big day. We laid out a plan to drop about 10 kilos.

But more importantly, and this is a conversation I have with every client, we set some realistic objectives and timeframes and worked out what Tim wanted to keep in his life through the process so it stayed enjoyable.

You can get lean by socially isolating and restricting yourself every day of the week. But more often than not that isn’t a healthy approach. It leads to a big rebound afterwards and a miserable experience of the whole cut.

Tim has a big social life. What we landed on was a set of structured meals Monday to Friday, reducing drinking leading into the wedding focused on one night a week, and daily walks plus a day of structured cardio.

This meant that Tim achieved his goal for the wedding but still enjoyed the process without burning out. It’s also a big reason he’s stuck with training so consistently for so long. He’s navigated plenty of socialising and multiple holidays while always keeping his training consistent, moving through phases where we focus on nutrition and then periods where the goal is to keep training, some healthy routines but more flexibility.

I coach a lot of mates from growing up, a lot of people running their own businesses, and a lot of people with families. Something universally true for nearly all of them is that their goals matter, but not at the cost of enjoying their life. You can push all-out for a short period, but you can’t do it all the time, and you want to have that conversation early on to set up coaching (or a specific cut) for success.

Address

Port Melbourne, VIC

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 12pm
Wednesday 9am - 8pm
Thursday 6am - 8pm
Friday 9am - 10am
Saturday 7am - 12pm

Telephone

+61449579523

Website

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