The Shed Health and Fitness Centre

The Shed Health and Fitness Centre A state of the art 24/7 Health and Fitness Centre. Catering to all your Functional Training, Strength, Cardio, and Supplementation needs.

Link below to Book into a Group Fitness Class! They Shed is Gatton's premier 24-hour Health & Fitness Centre! Open 24/7, we cater to all your training needs with our state of the art strength and cardio equipment and personalised training programs. Our friendly staff can also help you with diet and supplementation needs. Visit or call us to enquire about your membership today!

⏱️ HOW LONG SHOULD YOU REST BETWEEN SETS?Your rest time can make a big difference to the quality of your next set.💪 Stre...
22/09/2026

⏱️ HOW LONG SHOULD YOU REST BETWEEN SETS?

Your rest time can make a big difference to the quality of your next set.

💪 Strength: 2–5 minutes
🏋️ Muscle Growth: 1–3 minutes
🔥 General Fitness: 30–90 seconds

Don’t feel like you need to rush your rest. Recover properly, then give your next set your best.

REST → RECOVER → PERFORM → PROGRESS.

🏋️ NEW TO THE GYM? WE’VE ALL BEEN THERE.Here are 5 common mistakes to avoid when starting out:❌ Lifting too heavy too so...
21/09/2026

🏋️ NEW TO THE GYM? WE’VE ALL BEEN THERE.

Here are 5 common mistakes to avoid when starting out:

❌ Lifting too heavy too soon
❌ Changing your program constantly
❌ Ignoring proper technique
❌ Not allowing enough recovery
❌ Comparing your progress to someone else’s

Focus on learning the basics, training consistently and improving over time.
💪
Everyone starts somewhere — just keep showing up. 🟢

🫀 CARDIO IS MORE THAN JUST BURNING CALORIES.Adding some cardio to your week can help support:❤️ Heart health🫁 Cardiovasc...
18/09/2026

🫀 CARDIO IS MORE THAN JUST BURNING CALORIES.

Adding some cardio to your week can help support:

❤️ Heart health
🫁 Cardiovascular fitness
⚡ Endurance
🧠 Overall wellbeing
🏋️ Recovery between training sessions

You don't have to become a marathon runner — even a few cardio sessions each week can complement your strength training.

Strong + fit = the complete package. 💪🟢

💪 YOUR WORKOUT IS ONLY ONE PIECE OF THE PUZZLE.You can have the perfect training program, but your results are also infl...
17/09/2026

💪 YOUR WORKOUT IS ONLY ONE PIECE OF THE PUZZLE.

You can have the perfect training program, but your results are also influenced by what happens outside the gym.

😴 Sleep — Give your body time to recover.
🍗 Nutrition — Fuel your training and recovery.
📅 Consistency — Keep showing up over time.

You don't need perfection. You need something you can stick with.

🟢 Train hard. Recover well. Stay consistent.

💪 CREATINE — DO YOU NEED IT?Creatine is one of the most researched sports supplements around, and it can be useful for s...
16/09/2026

💪 CREATINE — DO YOU NEED IT?

Creatine is one of the most researched sports supplements around, and it can be useful for supporting strength, training performance and muscle growth.

But here’s the important part…

👉 You don’t need creatine to make progress.
👉 Training consistently, eating well and recovering properly come first.

If those are already in place, creatine monohydrate can be a simple addition to your routine.

No hype. No magic. Just another tool in the toolbox. 🟢

🏋️ WHAT IS PROGRESSIVE OVERLOAD?Progressive overload is simply giving your body a reason to keep adapting.That doesn't m...
15/09/2026

🏋️ WHAT IS PROGRESSIVE OVERLOAD?

Progressive overload is simply giving your body a reason to keep adapting.

That doesn't mean adding more weight every single workout.

You can progress by:
💪 Increasing weight
🔁 Getting more reps
🎯 Improving technique
⏱️ Improving your tempo
📈 Increasing training volume

The goal is simple: gradually do more over time.

Consistency + progression = results. 🟢

📈 DON’T JUST TRAIN — TRACK YOUR PROGRESS.Progress isn't always about stepping on the scales.It can be: 🏋️ Lifting heavie...
14/09/2026

📈 DON’T JUST TRAIN — TRACK YOUR PROGRESS.

Progress isn't always about stepping on the scales.

It can be:
🏋️ Lifting heavier
🔁 Getting extra reps
📏 Changes in measurements
📸 Seeing changes in photos
📝 Staying consistent
🎯 Reaching new goals

Small improvements add up over time.

🍗 HOW MUCH PROTEIN DO YOU ACTUALLY NEED?It depends on your goals, body weight and activity levels.For people who train r...
11/09/2026

🍗 HOW MUCH PROTEIN DO YOU ACTUALLY NEED?

It depends on your goals, body weight and activity levels.

For people who train regularly, getting enough protein can help support muscle recovery, maintenance and growth. 💪

And remember — you don't need to rely on protein supplements. Great sources include:
🥩 Lean meats
🥚 Eggs
🥛 Dairy
🐟 Fish & seafood
🌱 Legumes

Supplements can help fill the gaps, but your overall diet does the heavy lifting.

💚 Fuel your goals. Train smart.

💥 WHY ARE YOU SORE AFTER TRAINING?That post-workout soreness you feel has a name — DOMS (Delayed Onset Muscle Soreness)....
10/09/2026

💥 WHY ARE YOU SORE AFTER TRAINING?

That post-workout soreness you feel has a name — DOMS (Delayed Onset Muscle Soreness).

It’s more common after a new exercise, increased training load, or a workout your body isn’t used to.

⏰ Soreness can develop 12–24 hours after training and often feels strongest around 24–72 hours.

But remember: being sore doesn't automatically mean you had a better workout. You can make great progress without being sore after every session.

💪 Train hard. Recover well. Keep progressing.

🛑 WHAT HAPPENS WHEN YOU STOP TRAINING?Taking a break doesn't mean you've lost everything you've worked for.You may notic...
09/09/2026

🛑 WHAT HAPPENS WHEN YOU STOP TRAINING?

Taking a break doesn't mean you've lost everything you've worked for.

You may notice your strength, fitness and endurance gradually decrease during longer periods away from training — but getting back into a routine can rebuild your fitness over time.

💪Life happens. Missing a few sessions isn't failure
The key is getting back to it and staying consistent. 🟢

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2/39 Railway Street
Gatton, QLD
4343

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