Visualise the lift

Mentally preparing for a lift by visualising it for 20 seconds beforehand can increase the total weight lifted by 12 per cent, according to British research.

Have a drink

Muscles are around 75 per cent water, and being even slightly dehydrated can lead to a ten per cent drop in contractile strength, according to findings from the Colgan Institute.

Down an energy drink

Having an energy drink that contains caffeine and taurine ten minutes before you hit the gym may help you perform more reps and sets, says a recent report in the Journal Of Strength And Conditioning. The study found that subjects given the drink also had a greater spike of both growth hormone and insulin after their workout, which leads to greater muscle gains.

Load up the iPod

Listening to music while training makes you focus on the session so that you work out harder for less perceived effort, researchers at Fairleigh Dickinson University in New Jersey found.

Check your watch

Do your workouts in the afternoon. Studies have identified that body temperature naturally peaks then, meaning muscles are warmer and more flexible and strength is at its peak.

Have a target

Numerous studies have shown that goal-setting leads to performance enhancement, so plan a training programme that allows you to increase the weight you lift over time, rather than hitting the machines haphazardly.

Brace your core

Your core stabilises your body while lifting but is also involved in transferring power from your legs to your upper body when performing moves based on the chest, shoulders and back.