Your Gym Progress is Stagnant. Fix It.

Ello,

Let’s be real for a second. If your numbers in the gym haven’t budged in months (or years), there’s a reason for it

And no, it’s not because of bad genetics. It’s not because you need a different programme. And it’s definitely not because of Mercury being in retrograde

The truth? You’re not actually training to get stronger

Here’s what’s holding you back, and what to do about it 👇️ 

1. You’re Not Actually Progressive Overloading

Progressive overload is THE rule for getting stronger. If you’re lifting the same weights for the same reps every session, you’re literally telling your body it doesn’t need to change

What to do: Every time you train, aim for one of these 👇️ 

• More weight on the bar (even if it’s just 1kg)

• More reps with the same weight

• Better form & control (especially on the eccentric)

• Less rest between sets

Pick one. Apply it. Repeat for the next 10 years.

2. You’re Ego Lifting

Lifting heavy is great. Lifting heavy like an idiot isn’t

If your reps are half-rep, ass-off-the-bench, back-breaking disasters, you’re not actually getting stronger — you’re just cheating the movement 🙄 

What to do: Leave the ego at the door. If you can’t control the weight, lower it and train properly. Strength built on shit form isn’t real strength

You’ll thank me when you’re still able to walk when you’re 65

3. You’re Training Too Light

On the flip side, some of you are still curling the same dumbbells from your first gym session. If you’re leaving 5+ reps in the tank every set, you’re not pushing hard enough to force adaptation 🤷‍♂️ 

What to do: Train failure. Aim for 0 reps left in the tank. You literally should not be able to do another rep. If on the last rep you only get half a rep, you’re doing it right

4. Your Training Plan is a Mess

You jump from programme to programme every 3 weeks. One day it’s push/pull/legs, next week it’s full body, then it’s some hybrid of whatever you saw on TikTok. No wonder your progress is nonexistent ❌ 

What to do: Pick a programme, stick to it for at least 12-16 weeks, and commit to making progress within it. Random training = random results

5. You’re Not Eating Enough

Yes, you actually have to eat food to build muscle and strength 🍕🍝

If you’re perpetually “cutting” or not fuelling yourself properly, don’t be surprised when your lifts stall

What to do: Prioritise protein, eat in a slight surplus if strength is the goal, and stop treating carbs like the enemy. Strength comes from fuel 💪 

The Bottom Line

If you’re still lifting the same weights as last year, it’s because you’re repeating the same mistakes. Fix your training, lift with purpose, and actually push yourself

Or just keep lifting the same weights forever—your choice 🤷‍♂️ 

P.S. My coaching isn’t about gimmicks or fluff. It’s about getting stronger, actually progressing, and knowing exactly what to do every time you step into the gym. If you’re tired of guessing and want real results, let’s get started

Click here for a free coaching consultation call

Cheers,

Sheep 🐏

P.S. Alex has dropped 16lbs so far (from 255 to 239lbs) and we’re still rolling. 🫡

He’s a repeat client, because coaching isn’t just about learning what to do. Most people already know the what. Sometimes they even know the how, when, where, and why. But knowing it and executing it are two very different things

My therapist tells me how to breathe properly when I get pissed off. I know how to breathe properly. But having someone with authority tell you? That makes a difference 👍

If you’ve been on the fence about coaching, now’s the time to message me. Worst case? We figure out if we’re a good fit. Best case? You start seeing real results. Let’s talk 👊