With access to your own gym you now have the opportunity to build a routine that suits you best. Here are some tips for creating a routine that will challenge you and give you the results you are looking for.
What do you want to achieve?
Depending on what you are hoping to get out of your exercise, you will have to dedicate a certain amount of time per week to achieve it.
We would recommend at least 45 minutes to an hour of working out per week which should be enough time to cover everything you want to do. If you come out at the end of the hour and you are not completely worn out, this means you are not pushing yourself hard enough and should step up your game, rather than just working out for longer.
What exercises should you perform?
Unless you are aiming to be a body builder, we recommend you go for a full body routine. Here is a quick list of the areas you should focus on along with some basic exercises to get you started:
- Quads – squats, lunges, box jumps.
- Butt/Hamstrings – hip raises, deadlifts, step ups.
- Push (chest, shoulders, triceps) – bench press, push ups, dumbbell press, overhead press.
- Pull (back, biceps and forearms) – chin ups, pull ups, dumbbell rows.
- Core (abs and lower back) – planks, exercise ball crunches, jumping knee tucks.
How many sets should you do?
Before you begin you should always start with a couple of warm-up sets, this is to prevent injury and also to get your body ready for the harder sets to come.
We recommend doing 3 to 5 sets per exercise, this means you will be doing 15 to 25 sets per workout. A good start is doing 5 or 6 exercises of 4 sets and growing it from there.
How many repetitions should you do?
This also depends on what you are aiming to do with your workout. If you are looking to burn fat and build muscle then we recommend 8 to 15 repetitions. If you find you can do this easily, then you just need to increase the weight or change your exercise to increase the challenge, rather than increasing the reps.
How much time should you have between repetitions?
Here is a very basic formula taken from ‘The Men’s Health Big Book of Exercises’ which lets you know how long to wait between your sets depending on how many reps you are doing:
- 1-3 Reps: Rest for 3 to 5 minutes
- 4-7 Reps: Rest for 2 to 3 minutes
- 8-12 Reps: Rest for 1 to 2 minutes
- 13 Reps +: Rest for 1 minute or less
I hope this short guide is a great help for those of you who want to spend some time the gym. If you want to see what facilities we have available, please watch our video.
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