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Conrad Rainey | Online Fitness Coach

@coachconradrainey

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🏋️‍♂️ I help people build muscle for performance & longevity

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Life will throw challenges at you!

Injury. Setbacks. Stress.

The difference between breaking and becoming stronger is how you respond.

In the past 3 months, I’ve faced the hardest challenges of my life:

⚔️ Major life changes
⚔️ Shoulder dislocation
⚔️ Dropping 5KG of muscle
⚔️ Stress & sleepless nights

Physically and mentally, I felt broken...

But instead of stopping, I adapted.

Instead of giving in, I’m rebuilding.

Every challenge became fuel to push forward.

Most athletes stop when life hits them hard.

But real progress comes when you learn to ADAPT:

👉 Mobility keeps your joints alive.
👉 Strength keeps your body bulletproof.
👉 Recovery & Nutrition rebuild you when life breaks you down.
👉 Mindset transforms struggle into power.

This is what I coach. Not just building muscle, but building a resilient body and mind that can take the hits and still keep performing.

If you’re going through hell, don’t stop. Use it as fuel.

Adapt. Progress. Build the next best version of yourself.

⚔️ DM ‘HYBRID’ and I’ll show you how to build a physique that lasts! by @coachconradrainey

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5

a year ago

💪Vegan Physique Optimization Alert! 🌱

🌟 Say hello to this incredible transformation!

From determination to dedication, my client set out on a journey to optimize her physique, and the results are mind-blowing! 🙌

✨ **6kg/13lbs DOWN!** ✨

🌿 Embracing the power of a vegan lifestyle, she reshaped her body, shedding 6kg/13lbs of weight and unlocking a healthier, stronger version of herself! 🌟

🥦🏋️‍♀️ Through the magic of plant-powered nutrition and purpose-driven workouts, she sculpted her body and took charge of her fitness journey! 💪

🎉 Let's celebrate her commitment, passion, and hard work in achieving this incredible transformation! 🌟

💚 Join the movement towards a healthier, vegan lifestyle and discover the amazing potential your body holds! 🌱✨

🌟 DM 'EVOLVE' today, and let's kickstart your own Physique Optimization journey! 💫

#transformationtuesday #vegantransformation #physiqueoptimization #evolve #BeRelentlesswithPurpose #veganfitness #veganhealth #veganfortheanimals #promoteveganism #bethebestversionofyou by @coachconradrainey

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4

3 years ago

‼️STOP MAKING EXCUSES AND START TAKING CONTROL‼️

I WAS TIRED OF BEING THE "SKINNY KID" WITH NO MUSCLE. AT 18, I DECIDED ENOUGH WAS ENOUGH❗️

I WALKED INTO THAT GYM WITH ONE GOAL, TO BUILD THE STRONGEST VERSION OF MYSELF. 🏋🏽‍♂️

AND GUESS WHAT? NO ONE WAS GONNA DO IT FOR ME. 🤯

HONESTLY, I WAS SICK OF LOOKING IN THE MIRROR AND NOT SEEING THE MAN I WANTED TO BE. 🪞

I DIDN’T WAIT FOR THE RIGHT MOMENT. I MADE THE MOMENT. 🔥

BY 21, I WAS ALREADY IN THE TRENCHES, EARNING MY STRIPES AS A CERTIFIED PERSONAL TRAINER,

PUSHING MYSELF AND MY CLIENTS BEYOND THEIR LIMITS. BUT THAT WAS JUST THE BEGINNING. 🚀

IN 2019, I FLIPPED THE SCRIPT. WENT FULL VEGAN. 🌱

IF YOU THINK YOU NEED MEAT TO BUILD MUSCLE, YOU NEED TO GET YOUR FACTS STRAIGHT‼️

WHOLE FOOD, PLANT-BASED NUTRITION TOOK ME TO A LEVEL MOST OF YOU HAVEN’T EVEN SEEN YET.

MY ENERGY EXPLODED. MY MIND SHARPENED. MY BODY? STRONGER THAN EVER. 💪🌱

THIS ISN’T ABOUT SOME TRENDY DIET. THIS IS ABOUT DISCIPLINE, CONSISTENCY, AND COMMITTING TO SOMETHING BIGGER THAN YOURSELF. 🙌

YOU WANT RESULTS? YOU GOTTA GET UNCOMFORTABLE.

YOU GOTTA OUTWORK YOUR F*CKIN EXCUSES‼️

THIS IS YOUR WAKE-UP CALL. THE TIME IS NOW. YOU WANT THE BODY, THE MINDSET, AND THE STRENGTH TO BACK IT UP?

STEP UP. MAKE THE CHOICE TO GROW & EVOLVE, OR STAY WEAK & PAY THE PRICE OF REGRET.

#vmaevolve #veganmuscle #vegantransformation #veganalpha #evolve #educateandinspire #peace by @coachconradrainey

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11

2 years ago

One shot at this, Make 2026 count!

I hope you all had a great Xmas and New Year.

Whether 2025 was a win or tested you harder than you expected, it’s behind us.

Personally, 2025 challenged me in ways I didn’t see coming.

But... 2026 is a new year, so keep your head up and keep grinding. 🙌

It may not feel easy right now, but this is the time to start building the best version of yourself. 💪

✅ Focus on your health
✅ Your fitness
✅ Your lifestyle

Build the life you want, we only get one shot at this! by @coachconradrainey

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8

10 months ago

This Is Why You’re Not Growing.

Struggling to build muscle even though you’re “training hard”?

Most people never actually reach the reps that drive real growth, not because they’re weak, but because their brain taps out early. 🧠😮‍💨

Here’s 3 Tips to Train Closer to Real Failure:

1️⃣ Use tempo as your honesty check.

If the rep speed never slows down, you’re nowhere near your true limit.

2️⃣ Leave your hardest work for the final set.

You don’t need every set to be all-out, just the last one where you push with intent.

3️⃣ When your head says “STOP,” attempt one more clean rep.

This is usually where the real stimulus is hiding. 🫣

You don’t need to train like a psychopath...

But you need to train past the point where you normally quit. 💪 by @coachconradrainey

21

4

a year ago

My Testosterone Results as a Vegan at 33 🌱💥

People love saying “vegan diets kill your testosterone”
…yet here I am at 33 with higher levels than half the lads telling me to eat steak 😂💪

The real testosterone killers aren’t plants, it's your lifestyle habits.

4 things that actually support healthy testosterone:

✅ Sleep 7–9 hours
✅ Eat a balanced, nutrient-dense diet
✅ Reduce long-term stress (it pushes SHBG up)
✅ Lift weights and build muscle,

Building muscle is one of the best ways to support healthy hormones

And honestly… stop guessing.

Most people assume hormones are the issue without ever seeing their bloodwork. 🩸 by @coachconradrainey

12

3

a year ago

Cardio isn’t the enemy.

Most people train their muscles but never train their engine, then wonder why every session feels harder than it should. 😮‍💨

A bit of conditioning makes you stronger for longer:
better recovery, less fatigue, more reps in the tank.

Don’t fear cardio. Use it as a tool. 🔧🏋️‍♂️

Your training will level up when your fitness stops holding you back. 💪 by @coachconradrainey

10

2

a year ago

The simplest strength progression

Most people plateau because they jump between weights with zero structure. 🙄

Progression isn’t magic, it’s consistency with a system that forces your body to adapt.

If you actually follow this method for 6–8 weeks, your lifts will go up. 💪

No fancy programs. No gimmicks. Just real progression.

Save this and run it on your next session.

💡Any questions about using it for your own training?

Drop them below. by @coachconradrainey

19

0

a year ago

Cardio-only fat loss is a trap!

Stop chasing fat loss the wrong way.

Cardio helps, but cardio alone guarantees you’ll lose shape, strength, and muscle in a deficit.

If you want that lean, defined look when the weight comes off… you need resistance training holding it all together.

That’s how you lose fat… without losing the physique you’re actually trying to achieve. by @coachconradrainey

10

0

a year ago

If you can’t gain weight, this is why...

You can train hard, be consistent, and have the perfect split…

but if your calorie surplus is inconsistent, your physique will be too.

Most guys think they’re eating loads.
But the scale never lies.

So keep it simple:

✅ Choose meals your going to enjoy
✅ Keep it consistent
✅ More carbs
✅ Enough protein
✅ A least 300–500 calories above maintenance.

You don’t need a fancy plan.

You need more fuel than you realise. by @coachconradrainey

9

0

a year ago

Hyrox hurting your joints?

Hyrox can be tough on the body but most of the joint pain you feel isn’t from the event itself.

It’s from trying to do high-impact work on a weak foundation.

If your knees, ankles, hips or lower back flare up during Hyrox, it usually means one thing:

Your strength and mobility aren’t keeping up with the volume.

A little extra structure goes a long way:

✅ Build stronger legs, glutes and core
✅ Add mobility that actually improves how you move
✅ Prep your joints so they can handle the impact

It’s not about training less, it’s about training smarter so you can push harder without pain by @coachconradrainey

4

0

a year ago

Low carbs are killing your gains.

High protein doesn’t build muscle if your training is under-fueled.

And low-carb diets are one of the biggest reasons people feel weak in the gym.

✅ Carbs = energy.
✅ Energy = Better training
✅ Better training = more muscle.

Keep protein in the optimal range.

Use the rest of your calories to fuel your performance. by @coachconradrainey

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2

a year ago