Working out right

> Here are the most common things people are doing wrong in the gym, according to some top personal trainers

your knees from injury.”

Not training hard enough Nick Mitchell, the chief executive officer of Ultimate Performance Fitness, says: “People need to train hard.

“Most commercial gym goers are not training nearly hard enough to get results – their sessions often lack passion and intensity.

“Workouts are living, dynamic things that need life breathing into them.

“You make your best progress, and have the most fun when you attack your sessions with a burning, yet controlled, rage.

“Push yourself to a place that you’ve never been before. You should keep your workouts short and intense; after 60 minutes, your intensity and drive will drop.”

Avoid switching programmes Hollie Grant, owner of the Pilates PT studio, says: “All too often I see people jumping from one fitness trend to the next in search of the ‘best’ workout.

“The problem with this is twofold.

“Firstly, if we jump from one trend to the next, we never truly improve at that technique and we are forever a beginner – a fitness jack of all trades.

“Secondly, we are completely ignoring our bodies’ important feedback mechanisms that tell us what we really need.

“Listen to your body, not the newest, craziest fitness gossip.”

Eating at the wrong time before and after working out Marianne Marston, professional boxer and coach, says: “Good nutrition is always key.

“Make sure you eat right and not too long after exercising. The prime time to eat after exercising is between 20 minutes and one hour.

“While this is essential for pro athletes, it is still extremely important for the general exerciser to achieve the best results.”

Measuring progress by sweat Leo Savage, personal trainer at Third Space gyms, says: “The most common mistake in gyms is people aimlessly approaching each session as a stand-alone workout … making sure they exercise as hard as they can, working up a sweat, expecting to see instant results.

“Sweat is not an indication of working hard and, most importantly, working smart.

“Making your sessions specific to your own personal goals will be the best thing you can do to kickstart your progress.”

Tension is good Frankie Holah, fitness blogger, says: “I train a lot of people on the quest for that much-desired pull up and chin up.

“My advice is to include static holds in your training.

“Time under tension builds real strength and will help you to control your own bodyweight and progress.

“A static hold is to use a step or get a friend to help you into the top position of the chin up and pull up – and hold yourself there for as long as you.

“Repeat five times and if you’re consistent, watch that hold time go up and up.” – The Independent