Ello 👋

Let me just say this upfront…

If you’re spending two hours in the gym and you’re not a bodybuilder, a powerlifter, or getting paid to be there, what the fuck are you doing?

Don’t get me wrong. I LOVE training. But if a client tells me their sessions are running that long?

🚩 That’s a serious red flag.

There are only a handful of reasons you should be in the gym for 2 hours:

• It’s your first week, and you’re stopping every two minutes to Google “how to use the adductor machine”

• You're filming each set to check your form or to send it to your coach

• You’re training for some kind of triathlon/ marathon/ iron man/ insert any endurance style race

• Your car broke down in the car park and you’re stuck there until you can get a lift home from your mum

If none of these apply to you…

You’re probably making one of these five mistakes 👇

1. Warming up like you’re prepping for the Olympics

If you're dumbbell pressing the 30s, you do NOT need to warm up for 20 minutes.

Try this instead:

• 20kg x 5 reps

• 25kg x 2 reps

• Boom. Working set.

No rest between warm-ups. No stretching between sets. No foam rolling between chest presses. Just. get. on. with. it.

2. You’re texting more than you’re training

Scrolling, replying to DMs, uploading a pump pic mid-set...

Come on 🙄 

You can tell me you’re not on your phone, but if your sessions are dragging on 2+ hours, I’m calling bullshit.

You’re doing cardio with your thumbs.

📱 Get an app like Forest that locks your social media. You’re there to train, not scroll TikTok.

3. You’re too scared to ask for equipment

“I didn’t want to interrupt him...”

“She looked really focused...”

“I just skipped that machine instead.”

No. Grow a pair and ask.

“How many sets you got left?”

“Mind if I jump in?”

That’s it. Most people are LOVELY. The gym isn’t Year 10 P.E.

4. Your session structure is a mess

If your workout includes 9 exercises, 2 sets each, hopping between machines across two floors, you’re doing too much.

🧠 Train smarter, not longer:

• Pick 5 or 6 staple exercises

• Do more sets per exercise

• Keep the machines close together

Stick to the ones that feel good and hit hard.

5. Paralysis by choice

More options = more time wasted.

“Oh, the hack squat’s busy... maybe I’ll do leg press... or the Smith machine... wait, should I go back to the hack squat?”

If the good kit’s taken, ASK to jump in.

Or sub in a backup and crack on.

Just don’t stand around twiddling your thumbs for 10 minutes.

You’re not impressing anyone by staying in the gym for 2 hours.

You’re just proving that you don’t have a plan.

Which, when you think about it, doesn’t look impressive at all…

Respect your time. Make your sessions efficient. Leave before your Apple Watch dies 🙌 

And if you’re still flailing around with a million exercises and no structure?

That’s literally what my coaching fixes 💪

Book a free consultation call with me here, and I’ll make sure you’re never in the gym for 2 hours again.

Cheers,

Sheep 🐏

P.S. If you want to try before you buy, get my 6 WEEKS FREE COACHING, you lose literally nothing from trying it out