1. Make it fun – if you don’t enjoy yourself at the gym, it is going to be very difficult to keep it a habit.

2. Posture – this is not often about sitting up straight. Just before each physical exercise regime, always re-set the stance before you start out to help steer clear of excessive pressure and possible injury.

3. Get a buddy – grab a good friend to join you. Having a sociable element to doing exercises can increase your dedication to the exercise habit.

4. Stress relief – what do you do when you’re stressed? Chances are it isn’t running. But physical exercise may be a fantastic way to ease stress, releasing endorphins that can improve your mood.

5. Set yourself a target – whether or not it’s to shed weight, to train for the 10km run, or just to get fit. Set yourself a target and monitor your progress. Exercise diaries are excellent to reflect on. Ambitions should be SMART (Specific, Measurable, Achievable, Realistic, and Timed)!

6. Keep inspired – adjust your gym routine every six weeks. This keeps your mind and your muscles alert.

7. Stretching – static stretches to boost flexibility should be accomplished right after physical exercise, not just before.

8. Injury – to help decrease the odds of injury, make sure you schedule in a 5–10 minute ‘warm-up’ and a ‘warm-down’ into every workout.

9. Form is everything – it’s not the number of repeitions you do which’s important, it’s how well you do them.

10. Conditioning workouts – these are key to optimise your performance in the sport you do.

11. Stay away from fixed resistance machines where feasible – these are frequently intended to isolate muscles and your body is not created to function like this.

12. All you need for a full body exercise is a bit of space, and a bit of imagination!

13. Try to execute workout routines that use various joints at one time. This suggests you function a lot more muscle groups at one time with every physical exercise.

14. Training with free weights will allow you to build adaptations that will apply and transfer to many various lifts, athletic scenarios and lifestyle patterns.

15. Soon after high intensity interval-based cardio, research shows the metabolism is raised for up to 36 hours post-exercise! This suggests you’ll be burning more calories even once you are sleeping!

16. Time is the one non-renewable resource. There are no medals for spending hours in the gym – get in, work hard and go home!

17. Sacrificing quality of motion for load is one of the greatest mistakes. Get your strategy right initially to avoid injuring yourself!

18. Technical failure – a set finishes once one can no longer execute a correct rep. Who said end it at 10?

19. Technique! Technique! Technique!

20. Get focused – ‘Psychology trumps physiology every time’.

21. Eating a healthy well balanced diet sets the foundations for physical fitness.

22. ‘No Pain No Gain’ is not exactly true. Listen to what your body is telling you. Rest is a key part to boost overall performance. If you have worked one group of muscles hard, it’ll need at least 48 hours to recuperate prior to you should work it again.

Good luck!

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