College is the time to reinvent yourself, set new goals, and try new things! If you were like me in high school, you may have steered away from the gym. I was always intimidated by the people there who actually knew what they were doing. Would they know that I was clueless and didn’t even know what half of the machines were?
This semester, I felt a sudden urge of motivation to start going to the gym in the mornings. I wanted to be strong both physically and mentally. This proved to be a challenge with my 8 a.m. classes. But I powered through and kept reminding myself that my dorm (Appleton) was only a two-minute walk from the Wolff Fitness Center (the gym at Amherst College). It’s the closest dorm to the gym, located on the south side of the first-year quad; I had no excuse not to go. I also found that being ready for the gym at 6 a.m.—right when it opens—was far less stressful than going at other times due to the lack of people there. Going early also ensured that I could get first dibs on machines and not have to wait around for others to finish their sets.
How did I create a workout routine and learn how to use machines properly? Most machines at the Wolff Fitness Center have diagrams on them that show how to use the machine and often indicate how to adjust the settings. On my first day, I watched other students use the machines and mimicked them, glancing at the diagrams to make sure that I was using everything correctly. It also helped to watch YouTube videos from college students about their workout routines for inspiration and to learn proper form. I’ve outlined my workout routine below so you can draw inspiration from it when you start going to the gym at Amherst College. Or, no matter what college you go to, I hope you find time to exercise in some way!
Lower Body (Glutes + Legs)
- Leg Press – 3×10
- Hip Thrusts – 3×10–12 (barbell)
- Bulgarian Split Squats – 3×10 each leg
- Hip Abductor Machine – 3×10
Upper Body (Push – Chest, Shoulders, Triceps)
- Bench Press (barbell) – 3×10
- Overhead Shoulder Press – 3×10
- Rope Pushdowns – 3×10
- Chest Fly Machine – 3×10
- Chest Press Machine – 3×10
Lower Body (Hamstrings + Quads)
- Leg Press – 3×10
- Seated Leg Curl – 3×10
- Leg Extension – 3×10
- Calf Raises (machine) – 3×10
Upper Body (Pull – Back + Biceps)
- Seated Cable Row – 3×10
- Lat Pulldown – 3×10
- Face Pulls – 3×10
- Bicep Curls – 3×10
- Hammer Curls –3×10
I try to be very efficient at the gym and rest for 60 seconds after each set! If you follow this routine (adjusting it accordingly and skipping or adding an exercise depending on your energy levels), you’ll most likely be at the gym for 30–45 minutes. If you add a cardio activity after (I like to run a mile), then it may take longer. Either way, remember that going to the gym is just a small fraction of your day. No matter how busy college students are, they always find time to be physically active at Amherst College, which I think is amazing!
Thank you for reading 🙂 If you have any questions about my experience at the gym at Amherst College, my workout routine, or anything else, please contact me at ipatel28@amherst.edu.