[Routine Help] Sweat + gym showers are wrecking my face, how do I cleanse without overdoing it?

I am a 26M who lifts 5 to 6 days a week, and I usually go straight from work to the gym. To deal with gym anxiety I try to go at off hours, but sometimes I still end up staying longer than planned and getting really sweaty.

My issue is that my face has started feeling tight and looking irritated around my nose and mouth, plus I am getting small bumps on my forehead that come and go. I do not want a diagnosis, just trying to figure out if my routine is too harsh or if I am missing something.

Current routine:

AM

- Rinse with water

- Basic fragrance free moisturizer

- Sunscreen if I am outside (I do not always reapply)

PM (after the gym)

- Cleanser in the shower (I use it once, sometimes twice if I feel gross)

- Moisturizer

Extra details:

- I usually wipe my face with a towel mid workout, and sometimes I use the gym paper towels if I forget mine.

- I shower at the gym about half the time. Other days I wait until I get home 45 to 60 minutes later.

- I do not use any exfoliating acids or retinoids right now because I was worried about making the irritation worse.

Questions:

1. Is cleansing in the gym shower plus again at home too much, or should I just do one proper cleanse per day?

2. Any tips for handling sweat without rubbing my face raw?

3. If you think I should add something for the bumps, what would be the gentlest place to start without nuking my skin barrier?

Happy to adjust habits, I just need a simple plan I can stick to on busy days.