The January Gym Mistakes Putting Over a Million Brits at Risk of Lower Back Pain

With January marking the busiest month of the year for UK gyms, experts are warning that more than one million Brits could be putting themselves at risk of lower back pain by making common training mistakes.

12% of all UK gym memberships are taken out in January, equating to an estimated 1.30-1.4 million new gym-goers. This annual attendance surge coincides with the coldest month of the year, creating a perfect storm for injury. Research shows that over 70% of gym injuries occur in individuals who have been training for less than a year.

The lower back takes much of the strain. Surveys consistently rank it among the top two most commonly reported pain regions for gym users, accounting for up to 60% of all weightlifting injuries.

To help new and returning gym-goers train more safely, Spinal surgeon and back health expert Anthony Ghosh, Director of The Spine MDT and personal trainer Leon Bolmeer, Director of Geezers Boxing, share the 5 most common January gym mistakes that place unnecessary strain on the lower back, and how to fix them.

Why this matters to your readers now

“January creates a perfect storm for back injuries. You see a sudden increase in training volume from people who may not have exercised consistently for some time, combined with colder temperatures that make muscles and joints stiffer. The spine adapts well to gradual change, but it doesn’t respond well to sudden overload”, Anthony says.

Leon adds that “motivation is at its highest in January, but that can push people to do too much too soon. When intensity rises faster than strength or technique, the lower back often takes the strain.”

Mistake 1: skipping a proper warm-up

Many new gym members head straight for the weights or treadmill to save time.

Anthony explains that the danger with this is that “cold muscles and tendons are less elastic and more prone to small tears. In winter, reduced blood flow means the first few minutes of exercise are often when injury risk is highest, particularly for the lower back.”

Leon’s advice is instead to “never ever skip your warm up. It doesn’t need to be long, but it should be dynamic. Five to ten minutes of movement-based prep, such as brisk walking, air squats, or arm circles, raises core temperature and prepares the spine far better than static stretching.”

Mistake 2: lifting too heavy, too soon

45% of beginner gym injuries are specifically linked to “overloading”. Beginners often try to match the weights they see others using, or return to weights they lifted years ago.

According to Anthony, “when a load is too heavy, the body compensates by using momentum or secondary muscles. These injuries aren’t always immediate; many begin as minor strains that develop into persistent back pain.”

Leon’s simple rule is “reps before load. Don’t increase the weight until you can complete the top end of your rep range with full control. As a guide, never increase weight, distance, or volume by more than 10% per week.”

Mistake 3: going too hard on the treadmill

Many January gym-goers jump straight into high-intensity running to ‘burn off’ Christmas excess.

While Anthony emphasise that “running itself isn’t bad for your back.” He explains that “the issue is sudden spikes in volume or poor running mechanics. Things like heavy heel striking, which we often see in newcomers, can increase stress through the joints and lower back.”

Leon’s practical advice is to “increase incline rather than speed, if fat loss is the goal, as this is often safer and easier on the joints, but just as effective. For your very first couple of weeks at the gym you might also consider low-impact cardio like cycling or rowing to build fitness without suddenly loading too much stress on your joints.”

Mistake 4: poor form or copying others 

Beginners often copy the person next to them or an influencer online without understanding the mechanics.

“Small errors like knees caving in during a squat, or shrugging the shoulders during a chest press, repeated over time lead to cumulative strain. This causes ‘wear and tear’ that can lead to chronic pain by February”, Anthony explains.

“A great self-check is slowing down the lowering phase of each movement. If you can’t control the weight for three seconds on the way down, it’s too heavy or your form needs work”, Leon adds.

Mistake 5: overtraining and under-recovering

The motivation of a New Year’s resolution often leads to ‘over-commitment’, and gym-goers forgetting that rest is just as important to reach your goals as the training itself.

Anthony urges people to remember that “muscles and connective tissues don’t strengthen during exercise; they actually grow during sleep and rest. Training intensely every day increases fatigue which increases the likelihood of a clumsy injury.”

Leon’s guidance is: “For beginners, three to four sessions a week is plenty. Have at least one full day of rest between strength sessions, using ‘active recovery’ like walking or swimming to flush out lactic acid without stressing the joints.

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About the experts

Anthony Ghosh is a Consultant Spinal Neurosurgeon and Director of The Spine MDT, a holistic spine care network bringing together surgeons, physiotherapists, and pain specialists to help patients restore movement and function through joined-up care.

Leon Bolmeer is a health and fitness expert, qualified personal trainer, and director of Geezers Boxing. His insights have featured in The Independent, Wales Online, Men’s Fitness, and Sustain Health, with a focus on safe, practical training for everyday gym-goers.

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