- Following 1.7K
- Followers 6.2K
- Engagement 2.3%
- Avg likes 158
- Avg comments 8
About Connor Willis | Online Coach | PT
Connor Willis | Online Coach | PT (@connorwillispt) is a Fitness Trainer creator on Instagram, also filed under Fitness & Health. The account has 6,207 followers and 477 published posts. Recent posts average 158 likes and 8 comments, an engagement rate of 2.3%.
Connor Willis | Online Coach | PT belongs to the nano tier, the band usually drawn between 1,000 and 10,000 followers. Connor Willis | Online Coach | PT follows 1,690 accounts, so the audience is roughly 3.7 times the size of the list followed. Connor Willis | Online Coach | PT carries Instagram's verified badge and uses an Instagram professional account. Flinque files Connor Willis | Online Coach | PT under Fitness Trainer, with Fitness & Health as a secondary category.
The Instagram bio for Connor Willis | Online Coach | PT runs to 17 words across 3 lines. The bio mentions @raisethebarliverpool. The latest activity Flinque has on record for Connor Willis | Online Coach | PT dates from August 2025.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
477 Posts
Of the 10 most recent posts shown for Connor Willis | Online Coach | PT, 5 are single images, 3 are videos and 2 are carousels. No single format accounts for most of them. 477 published posts give Connor Willis | Online Coach | PT a moderate archive on Instagram. Against the audience, that is roughly 13 followers for each post published. Connor Willis | Online Coach | PT also keeps 3 story highlights on the profile. All 10 carry captions, averaging 164 words each. The captions are written mainly in English. Words that recur across them include training, body, work, better and progress.
1. Frequency and volume drive muscle growth
Training each muscle group around twice per week consistently leads to better hypertrophy than hitting it just once. More frequent, well structured sessions give your muscles the stimulus they need to adapt.
2. Progressive overload is essential š
Your muscles only grow when the challenge increases over time. whether thatās more weight, extra reps, better control, or higher total work. Small, consistent increases add up to big results.
3. Protein fuels growth and recovery
Hitting your protein target (around 0.8ā1g per lb of bodyweight) gives your body the building blocks to repair and grow muscle, support recovery, and maintain strength as you improve your body composition.
4. Sleep isnāt optional š¤
7ā9 hours of quality sleep per night supports hormone balance, performance in training, and appetite control. Skimping on rest limits your results more than skipping a single workout.
5. Consistency > intensity š
Doing 2ā4 well executed sessions per week for months will outperform short bursts of extreme effort. Progress comes from showing up repeatedly, not just pushing to the limit occasionally.
6. Strength and fitness come first, aesthetics follow
Early improvements are often strength and performance, before your body visibly changes. Donāt get discouraged if the mirror is slow to reflect your effort.
7. Recovery drives results š
Muscles donāt grow in the gym they grow while you rest. Adequate sleep, nutrition, and stress management, combined with consistent training, are what change your body over time. More training isnāt always better.
8. Good things take time š
Thereās no magic shortcut. Sustainable, long term changes are built month by month.
I was talking to a client about this today
We all do it, we look around, see what other people are doing, and start questioning or comparing ourselves.
The truth is, your fitness, your training, your progress, itās completely unique to you.
Comparing yourself to others is exactly how you quit before you even get started.
No one else has your life, your work, your family, your stress, or your goals.
So your journey wonāt look like anyone elseāsā¦ and itās not meant to.
Some days you smash it.
Some days you just turn up.
Both count. Both matter.
Focus on your journey. Do the work that fits your life.
Train hard when you can. Rest when you need to
And enjoy the process.
Remember: Your pace, Your race š
Iām running 2 uppers / 2 lowers a week + 1-2, 30min StairMaster sessions
Lower body is split into:āØā¢ One posterior day ā hinges, glutes, hamstrings, calvesāØā¢ One anterior day ā squats, quads, knee-dominant work
Upper body:āØā¢ One push-focused sessionāØā¢ One pull-focused session
Across the week the focus is the main movement patterns:āØHinge. Squat. Push. Pull. Carry. š
Each muscleās getting hit twice a week, with the focus on progressive overload. (Just doing a bit more over time)
Iām training to be the best physical version of myself I can be.
Strong. Athletic. Moving well. Feeling good.
Not just now, but long term.
Same goal as alwaysā¦
Build a body that performs, lasts, and doesnāt hold me back šÆ
The same goal I have for all my Clients šŖš»
The 2026 level up is on.
New split. New exercises. New program every few weeks.
In reality, progress comes from doing the boring basics well, for long enough.
1ļøā£ Weekly volume
This is the total amount of quality work you do across the week ā not how sore you are after one session.
Too little volume and your body has no reason to adapt.
Too much and recovery canāt keep up, which is why people feel constantly tired or stuck.
2ļøā£ Progressive overload (over time)
Progression doesnāt mean adding weight every session or training to failure constantly.
It means improving something:āØā¢ an extra repāØā¢ better controlāØā¢ slightly more loadāØā¢ tighter execution
Small, repeatable wins beat random intensity.
3ļøā£ Recovery
Training is the stimulus ā results happen outside the gym.
If sleep, food, and stress arenāt managed, your body canāt adapt to the work youāre doing.
More sessions wonāt fix that.
What this actually looks like in practice:
ā¢ Training 3ā4 times per week with a clear structureāØā¢ Repeating the same key lifts long enough to progressāØā¢ Leaving the gym feeling worked ā not destroyedāØā¢ Eating enough protein and calories to support your goalāØā¢ Sleeping well most nights, not perfectly
Thatās how physiques change.
Not extremes. Not burnout. Just consistency done properly.
If you want results that fit around real life ā thatās exactly how I coach.
2026 lets go
If you want to build muscle, hitting a body part once a week usually isnāt enough.
Muscle growth isnāt about destroying a muscle in one sessionā¦
Itās about giving it regular reasons to adapt.
When you train a muscle:āØā¢ Protein synthesis spikes for around 24ā48 hoursāØā¢ After that, growth drops offāØā¢ Waiting a full week = a lot of wasted potential
Training a muscle twice per week means:āØā More frequent growth signalsāØā Better quality sets (not just junk volume)āØā Better technique and progressionāØā Easier recovery than cramming everything into one session
This doesnāt mean doubling your volume.
It means spreading it smarter.
Two solid sessions > one brutal one.
If your goal is to look better, feel stronger and make consistent progress frequency matters.
Train smart. Stay consistent. Results follow. šŖ
2026 for me is about tightening things up.
Training properly, not just training.āØEating better, more often.āØSleeping enough.āØDoing what I know works, consistently.
Iām grateful I get to help other people feel better, move better and get stronger.
But to do that properly, I need to be at my best too.
So this year is about looking after myself, raising my own standards and setting the example
Simple. Consistent. Done right. š«”
8 months ago Terri, a full-time working single mum, had never stepped foot in a gym. She felt unsure about where to start with training or nutrition, and the thought of going to the gym alone was totally outside her comfort zone.
Fast forward to nowā¦ and sheās a completely different person.
Terri is strength training 4 days a week, hitting new PBs nearly every week, and walking over 10k steps most days. Sheās drastically improved her food quality, consistently hits her protein targets, and has taken full control of her nutrition, no extremes, just smart, sustainable habits.
As a result, sheās massively improved her body composition, feels stronger than ever, and has gained a level of confidence that shines through in everything she does, especially when sheās out and about, finally feeling great in her clothes and in herself.
The physical transformation is incredible, but itās the boost in confidence, strength, and self-belief thatās been the real game changer. Terri, youāve done the work and it shows, proud is an understatement šš„
A word from Terri
š£ļø āI canāt believe the difference, I feel so much happier and healthier. My advice to anyone is: do it. Itās been the best thing for me. I never thought Iād be going to the gym on my own, and Iām smashing it. Look at what Iāve achieved in 8 months. It doesnāt even look like the same body!ā
āI never thought I could get results like thisā
What a transformation this is from
12 weeks work
Since starting with me 12 weeks ago Nathan has been a pleasure to coach
From day one he has ticked every box and the results are already starting to show
- Decreased body fat ā¬ļø
- Strength šā¬ļø
- Muscle mass šŖš»ā¬ļø
- Energy levels šā¬ļø
Strength training 3-4 times a week and following the calories & macros I set him, Nathanās shape Is improving week after week
He is knocking minutes off his 5km times and he is feeling more confident than ever
The biggest transformation here is the change to Nathanās lifestyle in the space of 12 weeks nath has completely turned his life around and I couldnāt be any prouder of him
Nath is more motivated than ever to continue making progress and is a perfect example of you can achieve anything if your willing to work for it
Keep up the work
āāā
I have limited slots available for coaching so if your ready to make a change for the better, click the link in my bio or DM the word āchangeā to book in your free consultation call
Online Client:
Over 45lbs difference in the two pictures
Following a structured program strength training 4/5 times a week, doing enjoyable cardio 6/7 times a week & sticking to the calories / macros I set him Ajayās body composition is improving by the week
Not only has ajay lost over 45lbs & built lean muscle in the process he is setting personal bestās in the gym week in week out, has greater energy levels and never looked better
Ajay has completely transformed his body shape, lifestyle, mindset and daily habits over the last 10 months and I couldnāt be happier with his progress
is a pleasure to coach and always gives it 100% which is no doubt one of the main reasons he is getting the results like this
Keep up the work mate šš»
-
If your interested in online coaching and would like some extra information click the link in my bio or send me a DM š¤
Connor Willis | Online Coach | PT's engagement
Connor Willis | Online Coach | PT's engagement rate on Instagram is 2.3%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 43 followers. An average post collects 158 likes and 8 comments, close to 20 likes for each comment.
Engagement rate
2.3%
- Avg likes
- 158
- Avg comments
- 8
- Interactions : followers
- 1 : 43
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Frequently asked questions
These answers about Connor Willis | Online Coach | PT are generated from the Instagram profile data Flinque holds for the account.
Who is Connor Willis | Online Coach | PT?
Connor Willis | Online Coach | PT (@connorwillispt) is a Fitness Trainer creator on Instagram, also filed under Fitness & Health. Connor Willis | Online Coach | PT carries Instagram's verified badge and uses an Instagram professional account. The Instagram bio for Connor Willis | Online Coach | PT runs to 17 words across 3 lines.
How many followers does Connor Willis | Online Coach | PT have?
Connor Willis | Online Coach | PT has 6,207 followers on Instagram (6.2K). Connor Willis | Online Coach | PT follows 1,690 accounts, so the audience is roughly 3.7 times the size of the list followed. 477 published posts give Connor Willis | Online Coach | PT a moderate archive on Instagram.
What is Connor Willis | Online Coach | PT's engagement rate?
Connor Willis | Online Coach | PT's engagement rate on Instagram is 2.3%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 43 followers. An average post collects 158 likes and 8 comments, close to 20 likes for each comment.
What does Connor Willis | Online Coach | PT post about on Instagram?
Flinque files Connor Willis | Online Coach | PT under Fitness Trainer, with Fitness & Health as a secondary category. Of the 10 most recent posts shown for Connor Willis | Online Coach | PT, 5 are single images, 3 are videos and 2 are carousels. The 10 recent Instagram captions Flinque holds for Connor Willis | Online Coach | PT repeatedly use the words training, body, work, better and progress. Connor Willis | Online Coach | PT writes those captions mainly in English. Connor Willis | Online Coach | PT keeps 3 story highlights, which open with a free Flinque account.
How do I contact Connor Willis | Online Coach | PT for a collaboration?
Connor Willis | Online Coach | PT's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist Connor Willis | Online Coach | PT and use Flinque's outreach tools wherever a contact route is on file.
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Connor Willis | Online Coach | PT's own Instagram profile is the one outbound link Flinque publishes for the account, and the bio link opens after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with Connor Willis | Online Coach | PT.