1. Lack of focus: If you want to do every influencer workout you see on Instagram and can’t stick to a program from one week to the next you’re leaving a lot of potential progress behind. Mastering the basics of certain exercises becomes more exciting when you see the progress you can make and build on over time.

2. Too much HIIT too soon: HIIT is a brilliant training method. If you have the capacity to use it properly. To really utilise it effectively, build a solid base level of conditioning first, then start adding HIIT work in. Otherwise you’re looking at ineffective training that’s going to take you longer to recover from and an increased risk of injury.

3. Giving yourself a nutritional free pass: People often give themselves a nutritional free pass when they join a gym in the belief that they can just “out train” indulgences. To really maximise your results you need to be training and eating at a good level. If you’re unsure what to do, a start would be decreasing the amount of ultra-processed foods you eat. Or tracking your calorie intake for a fortnight – you’ll might get a surprise.

4. No clear programming: If you’re going to the gym with the intention of “hopping on whatever equipment is available” you’re winging it. You may make some progress but it’s likely you’ll over work some muscles, get bored and be unfocused during your workouts. Going in with a clear plan will have the opposite effect, and can be hugely motivating as you see progress within it from one week to the next.

5. Not warming up properly: A quick jog on a treadmill is not an effective warm up. It should help you get your head into the gym, get the relevant muscles ready for the work they are about to do and prime your nervous system.

8. Giving up too quickly: You need to be realistic at the start of your program about whether the effort you’re willing to put into things is a realistic match for the results you want, within the timeframe you have in mind.