Finally ready to lose weight in 2025? Top personal trainers reveal the habits that will WRECK your goals, from undereating to not checking one vital detail about your SHOES

As 2024 draws to a close, it’s time to think about our New Year’s resolutions. For many of us, early January has become synonymous with lifestyle changes: exercising more, eating healthier, sleeping better and improving our overall well-being.

As Brits decide to get in shape and lose weight, gyms across the country will see a surge in new memberships once the clock strikes midnight on December 31, but research shows that 50% of gym goers in January ends within six months.

Below, we asked seven personal trainers about the common mistakes we make when setting our 2025 fitness goals—and how we can increase the odds of sticking to our health-focused resolutions.

1. Inconsistent training

Sporadic workouts with long breaks between sessions can prevent muscle development, reduce cardiovascular endurance and make it difficult to build momentum. In other words, they sabotage your fitness journey. If you leave long breaks between workouts, you will not only lose muscle tone, but you will also disrupt your body’s natural metabolic rhythms. Consistency is the key to transformation, allowing your body to build strength, endurance and adaptability. Think of each session as a building block and not as a standalone event.

2. Poor form and technique

Poor form isn’t just about the risk of injury: it disrupts your body’s natural biomechanics. Poor technique causes muscle imbalances, joint stress and potential long-term damage. Precision outweighs intensity, especially in exercises that involve heavy weights, complex movements, or high intensity. Correct form activates the right muscles, promotes muscle development and improves posture. Whether you’re performing squats, deadlifts, or Pilates-inspired moves, every rep is an opportunity to connect with your body’s intelligent design.

3. Overtraining without recovery

Constantly pushing yourself without recovery leads to burnout and not a breakthrough. Your muscles, hormones, and nervous system require intentional recovery to function optimally. Rest is not weakness – it is wisdom. We don’t just train bodies, we nurture holistic wellness. Have strategic rest days, prioritize good sleep, and support your body with the right nutrition. Real transformation happens during recovery.

4. Ignore progressive overload

Your fitness journey should feel dynamic and responsive. Plateaus occur when we fail to raise the bar. Gradually increasing the complexity of your workouts, whether weight, reps, or movement patterns, allows your body to adapt, grow, and evolve. Your potential is not fixed, you are always growing and adapting.

5. Setting unrealistic goals

This often leads to an unsustainable way of exercising. Instead, I always advocate creating a sustainable routine that you actually enjoy. This is the key to building a consistent and rewarding relationship with exercise. By focusing on activities that fulfill you and fit naturally into your lifestyle, you’ll be set up for long-term success rather than burnout or frustration.

6. Neglecting mobility work

Overlooking mobility exercises is a common mistake that can lead to stiffness, limited range of motion and an increased risk of injury. I often see clients struggle with this, because mobility is an important point of attention in my work. Incorporating dynamic stretching, foam rolling, and other mobility-focused exercises is essential for improving movement quality, improving performance, and maintaining long-term joint health.

7. Trainers only get for show

It is very tempting to buy the latest trend without a gait analysis or gait check of your new shoes. The most common reason for injuries I see in Barry is improper or ill-fitting shoes. Your shoes may not be the trendiest, but it is much more important that they are fit for purpose.

8. Overdo it once the new year arrives

It’s not worth going from 0 to 100 and then burning out. Consistency is key, so if you’re brand new to exercise, start slow and build up. If you go full throttle, chances are you won’t be able to continue your training journey beyond January.

9. Pain is gain

This is absolutely not the case with an exercise program. Finding something that is achievable and fun will keep you on track. Incremental progress is what you should be aiming for, not destroying your morale and your body.

10. Starving yourself

After Christmas, it’s tempting to crash a diet and try an unrealistic calorie deficit. When you introduce a new exercise routine or continue an existing one, your body needs fuel to function efficiently. Muscles need protein to repair – I recommend having protein shakes after exercise to keep you on track.

11. Going solo

Trying to stay involved and responsible is always difficult on your own. To ensure you exercise safely, I always recommend finding a qualified personal trainer or a reputable fitness class so you can learn proper form and have it checked, but also have someone to hold your hand and supports you during the process.

12.⁠ ⁠Chop and change training programs

A training program needs at least four to six weeks to see results. When you begin a new exercise, much of the initial progress comes from the nervous system becoming more efficient at performing the movement. This adjustment process takes several weeks. If exercises are changed too quickly, you won’t be able to fully master the movement and gain strength or performance benefits.

Sarah Campus (@ldnmumsfitness)

13. Neglecting hydration and nutrition

If you work so hard on your training, don’t let the results slip away because of your lack of nutrition. Dehydration and poor nutrition can lower your energy levels, hinder recovery and reduce performance. It’s therefore important to drink water before, during and after training – make sure you always have a bottle with you – and to nourish your body with balanced, nutritious meals and snacks. Try to plan ahead and prepare your meals in batches to keep track of this. When you plan your training, plan your nutrition too.

14. Skipping warm-ups

Many people start their workout right away without warming up. Doing this increases the risk of injury and can also lead to stiff muscles. It will deprive your joints of the benefits of joint fluid. Synovial fluid is located between the joints and reduces friction between cartilage and other tissues during movement to protect your joints from impact.

15. Skip cooldowns

Ending your workout without a proper cooldown or stretching can result in a slower recovery and can also leave you feeling stiff the next day. When we cool down and stretch properly, it also reduces muscle soreness.

16. Just do cardio and no strength training

I believe a good fitness routine includes cardio for your cardiovascular health, as well as strength training. This helps reduce the risk of imbalances and injuries. Having a well-rounded fitness routine will help with your cardiovascular health, your strength, your flexibility, balance and mobility in everyday life.

17. Relying too much on machines

Machines are great for beginners, but over time it is essential to use free weights. They improve stabilizing muscles and improve functional movement patterns, leading to better overall strength and performance.