Whatever your experience level is in the gym, it is always important to ask yourself the following questions to ensure you are not putting yourself at an increased risk of injury.

Have I warmed up for long enough? And cool downs are just as important. Have I done a sufficient cool down? It can be tempting to rush warm ups and cool downs to get on with your training in the gym. But it’s so important to make these part of your routine too. Implementing regular exercises such as a walk on the treadmill at the start of your workout will be beneficial.

Do I have any aches and pains today? Consider whether a pre-existing injury is causing you any pain, then ask yourself do I need to make any adjustments to my workout because of this? Consider more breaks or using lighter weights. There are lots of adjustments that could be made depending on your injury and advice that you have been given by a trainer or medical professional. Ensure you listen to these recommendations as training on an injury can exacerbate it and increase recovery time.

Have I had enough water today? It’s an important one, staying hydrated is known to minimise the risk of injury. It’s necessary to keep hydrated not just during a workout but before and after you get to the gym too.

Dietitian Rayven Nairn, MS, RDN, LDN, tells Johns Hopkins Medicine how, “running low on water and electrolytes can affect Athletic performance. Water cushions the joints, and being dehydrated can affect your flexibility and speed.”

Am I progressing my weights gradually? If you are doing weighted exercises, ensure you build up to your maximum weight e.g. by using lighter dumbbells and progressing to your working weight.

Have I increased my workouts too quickly? Maybe you have gone to the gym a lot more this week or increased your sets very quickly. Rest is crucial to recovery so consider whether you may need a rest day or increasing sets and weights more gradually.

How’s my form? Am I doing this correctly? This is another important question to ask yourself, particularly if you are newer to training and still familiarising yourself with certain exercises. Do not be afraid to ask for help or to watch videos on how to do the exercises by qualified professionals.

Am I using the equipment correctly? If you’re just starting out are gym or you’ve recently joined a new gym, it’s worth familiarising yourself with the equipment. Ask the gym for an induction or a refresher and read over any instructions on the equipment.

Am I distracted? We’ve all seen the viral videos of someone flying off the back of the treadmill when they’re trying to take off their jacket or chatting to someone behind them. While the gym is a sociable environment, make sure you don’t get so distracted that you take a tumble because you’ve tried to have a chat with someone on the other side of the gym floor! Tiredness can also impact your focus on the equipment.

Is it time for a break? Even the most dedicated gym goers can get burnt out if they aren’t taking breaks. If you are aiming for a particular goal at the gym, you may be going a lot. But if your muscles become fatigued, it’s important to consider whether you need a few days off to rest and recover. This won’t be detrimental to your end goal, but risking an injury by overdoing it is more likely to have an impact.

If you’re concerned about pains or injuries in the gym, speak to a medical professional for advice.