A good trainer possesses a wealth of knowledge. Unfortunately, your bank account doesn’t necessarily hold a wealth of, well, wealth. To make sure your fitness doesn’t pay the price, we asked experts for their best tips for big results in the gym when there’s no clipboard-happy trainer to spur you on.

Apply this know-how during your next solo session...

Don’t Be Lazy!
When you can do 12 reps of a move with perfect form for two workouts in a row, it’s time to increase the amount you’re lifting by five percent, says Dr Wayne Westcott, author of Get Stronger, Feel Younger.

Don’t Be Lazy, Part II
Researchers at Stanford University have found that people who receive automated exercise reminders by phone are about as likely to go to the gym as people who have real-life trainers harassing them. Keep yourself honest by setting reminders on your phone or your Outlook calendar, like “Get to the gym! Now! Love, Your Incredibly Skimpy Bikini”.

Take it Slowly
“Use your time in the gym wisely and take enough time to lift weights slowly and with precision,” says Louisa van der Linden, a personal trainer with Colossal Edge in Cape Town. US research found that lifting weights slowly – 10 seconds up and four seconds down – activates more muscle fibres than hoisting a weight as fast as you can. Why? Because when you lift too quickly you use momentum, not muscles.

Be Efficient
Trainers usually have, at most, 30 to 60 minutes with clients two to three times a week, so in order to get results they have to make the most of every workout. Copy this tactic from Rachel Cosgrove, author of The Female Body Breakthrough: build interval training into your strength routine. Hop on the treadmill or stationary bike between sets of strength exercises and do two to three minutes of intense cardio – increase the incline for resistance and go as hard as you can. Then go back to the weights. Repeat four to seven times. Researchers at McMaster University in Canada found that 30 minutes of cardio intervals done three times a week increased aerobic capacity by almost 10 percent over two weeks.

Check Yourself Out
Whether you’re hitting your deltoids or your glutes, stand in front of a mirror. “This provides accurate feedback,” says Van der Linden. “You can’t cheat with ‘bad’ form in a mirror, especially when it comes to shrugging those shoulders, which is exactly the type of thing a trainer would correct.” Look out for these common mistakes: not keeping your neck in line with your spine and letting knees jut out past your toes when doing squats. Another mirror plus: a study at the University of Illinois found that seeing yourself sweat can give the boost you need to eke out another rep.

So, Where To Start?

Don’t know what exercises to do? Pssht. Weak excuse, sister. There are plenty of downloadable workouts, here.