Summer 2024 is right around the corner, and I know that we all are ready to become the best and strongest versions of ourselves. The University of Connecticut’s Rec Center is the perfect place for you to grow and get the gains you have been looking for. I started my journey inconsistently a year ago and now consistently for around three months and I have lost 30 pounds and gained a lot of muscle. I know many of us are tapping into our gym era and there can be a lot of confusion with starting.
So, here is my gym guide so we can all have the best experience and outcomes by the summer!
Split days
Getting started is sometimes the hardest part. When I first started I was very nervous about trying new machines and hitting different workouts other than what I knew most — which was legs and cardio. However, with the help of my friends An and Tam, I built a better routine and split of what I should target daily. My split is five days a week, and I target what I want the most results in twice a week. I recommend that everyone target what they want to see the most results in twice a week and have two rest days.
Mondays (Quad focused) Four to five sets of each until eight to 12 reps. Last two sets until failure.
- Weighted goblet squatÂ
- Body weight goblet squatÂ
- Leg pressÂ
- Calf raises
- Leg extensionÂ
Tuesday (Chest and Arms) Four sets of each, eight to 12 reps. If these feel light, up the weight and aim for four to six reps.
- Cable chest pullsÂ
- Incline bench chest press
- Tricep pull-on cablesÂ
- Lateral raiseÂ
- Bicep curlsÂ
Wednesday (Back and Shoulder) Four sets of each until eight to 12 reps. Last two sets until failure.
- Seated rowÂ
- Dehandhled rowÂ
- Lat pull down
- Face pullsÂ
- Shoulder pressÂ
Thursday (Glutes and Hamstrings) Four sets of each, eight to 12 reps. Last two sets until failure.
- Hip thrustÂ
- RDLsÂ
- Leg pressÂ
- Single leg pressÂ
- Hack squatÂ
Friday (Back and Chest) Four sets of each, eight to 12 reps. Last two sets until failure.
- Incline bench chest pressÂ
- Seated rowsÂ
- Lat pull downÂ
- Face pullsÂ
- Chest cable pullsÂ
You do not need to have so many exercises in your daily routine. You can do three to four exercises with good weight and reps and still see progress. I know working out five days a week can feel intimidating, but it is actually really fun after getting into it and I enjoy the feeling of accomplishment after working out.
playlist
You cannot have a good session without the best gym playlist. I have at least four different playlists for the gym. Sometimes I am hyped and feeling myself, so I would play Megan Thee Stallion, Latto, A$AP Rocky, Lil Baby, etc. Sometimes it’s a sad girl gym session and I need to hear the saddest love songs created. No matter what I am listening to, every song in my playlist is a song that motivates me to push and pull heavier. Shuffling through your liked songs is criminal. Take the time and make your playlist — trust me, it helps.
Gym partner
The best way to get into the routine of going to the gym is to have a gym partner with you. It is a plus if the person has prior experience with the gym and can get you into the routine. However, if that’s not the case, then it is more than okay to go to the gym with someone who does not have experience. It is great to learn together and push one another while working out.
I had previous experience with the gym, but not at UConn Rec because I recently transferred last semester, and my friend helped guide me and showed me around the gym. My friends also showed me better routines when it comes to weightlifting. They helped fix my stagnant routine and encouraged me to add more weight and push heavier. For me, this was my stepping stone to better gym progress. Also, if you ever need help with your form or figuring out a machine ask around. There are plenty people in gym who are very kind and willing to help others.
Eat your protein
In order to see results, you have to eat some protein. My friend, An, is always yelling at me if I am not hitting a decent amount of protein daily because it would be a waste of energy if you are working out, lifting heavy, and not eating enough. I used to think I could get away with eating a meal and living life but that does not fly when you are working out. There are many different protein options such as eggs, Greek yogurt, chicken, red meat, protein shakes, etc. There are a range of things you can eat to ensure you get enough protein to see the best results for all of your hard work.
trust the process
The gym is a fun experience and is often intimidating when you want to get gains and see your progress. But by being consistent, having a routine, eating your protein, and having a good playlist, you will start to feel a lot better about your gym experience. I know I would have been so much better off if I knew the things I know now when I first started working out. Wear clothes that make you feel good, listen to music that motivates you, be around people who push you, have your routine, eat your protein, and enjoy the journey. Also, if you ever see me around the Rec, say hi!