Walking into the SRWC can be intimidating, especially on busy days when every machine seems taken, leaving you unsure of where to start. However, having a more complete understanding your fitness journey can be vital to overcoming barriers that come up when going to the gym. One of the first steps to this journey is identifying your preferred training type and tailoring it to align with your fitness aspirations.

One effective training approach is resistance training, also known as strength or weight training. This method utilizes resistance to strengthen muscles and improve stamina. A typical regimen for strength-building involves 1-5 reps across 5 sets, with at least 2 minutes of rest between sets.

Endurance strength training is another form aimed at enhancing muscle endurance. This technique uses super setting, which pairs strength exercises with stabilization and endurance exercises for the same muscle group without rest intervals. An optimal super setting routine comprises of 10-15 repetitions over 3-4 sets, with at least a minute break between each set.

Another method involves hypertrophy, which can be defined by “the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training. It is characterized by an increase in the cross-sectional area of individual muscle fibers resulting from an increase in myofibril proteins.” This regimen often incorporates 6-12 reps across 4-6 sets, with a minimum of 2 minutes of rest between sets.

After discerning the type of training that is best suited for you, setting appropriate fitness goals is the next step. Goal setting typically is done over a long period of time that can be categorized into three different types: process, outcome and performance goals.

• Process goals center on actionable steps within your control, like committing to a specific number of gym sessions.
• Outcome goals revolve around achievements such as muscle growth by a certain percentage within a set timeframe, often susceptible to external influences.
• Performance goals are rooted in personal benchmarks, like aiming to squat a specific weight at a certain stage of your fitness journey.

To help you write your next goal, you can use the SMART criteria – Specific, Measurable, Attainable, Relevant and Time-based – which provides a structured approach to delineating and pursuing your goals. Breaking down overarching goals into smaller, short-term and long-term segments will help clearly lay out the why, how and what to obtain your goals.

If you ever find yourself stuck the next time you’re working out, the Student Recreation and Wellness Center (SRWC) is always happy to meet you where you are on your fitness journey. Whether through our personal trainers or classes, we’re here to help ensure that your journey during your time on campus is an excellent one!