Student Fitness 101: Abi's Guide

Abi, a final year business student and Level 3 personal trainer, has navigated her way through balancing gym life with the demands of university. With her years of experience in fitness, she’s here to offer insights, practical tips, and a bit of humour to help students get started on their fitness journeys. 

Abi’s fitness journey started with a love for sports, having always played in activities in and out of school, which evolved into a passion for personal training. She completed an intensive 10-week course to become a qualified personal trainer. But how does she balance her final year of university whilst staying committed to her fitness?  

Abi’s Approach  

Abi’s approach focuses on balancing lower and upper body workouts. Training legs and glutes three times a week, Abi builds a solid foundation, with two days dedicated to the upper body to ensure balance and strength. This approach is a simple, effective starting point for students looking to create a routine without overcomplicating it. 

Consistency is key in Abi’s method. “Sticking with six exercises for a six-week cycle and increase weights every two weeks for progressive overload”. For those not ready to lift heavier, Abi recommends upping the reps while keeping the weight constant can also show results. 

Abi’s go-to warmups include:

* - Leg Day Warm-Up: Walking lunges, bodyweight squats, and frog squats to activate the lower body. 

* - Upper Body Warm-Up: Shoulder rotations, knee push-ups, and Resistance Band Pull Aparts.

Quick tip - Make sure you do some warm-up sets with half the usual weight before starting either a leg or upper body workout.

With her 30–40-minute sessions, Abi’s routine proves you don’t need marathon gym sessions to make progress – “short, consistent workouts are highly effective”. 

Fitness Resources and Progress Tracking 

Abi uses YouTube and TikTok for workout inspiration, especially when exploring new machines or techniques. Searching for “cable-specific workouts” reveals endless ideas for all levels, and influencers like Hannah Pearson and Nadia offer guidance that can be especially helpful for gym newcomers.

When it comes to tracking progress, Abi advises against regular weighing, saying that “it can be very easy to get fixated on the number on the scales.” Muscle weighs more than fat, and for many, that number can fluctuate. Instead, measuring progress by how clothes fit and focusing on personal strength gains offers a healthier, more satisfying perspective on fitness progress. 

Navigating Gym Anxiety and Building Confidence 

For beginners, gym anxiety can be a major hurdle. Abi recommends aiming to visit the gym during off-peak hours, which apps like PureGym conveniently list. Off-peak times create a more relaxed, less intimidating environment where students can build confidence. 

Most people are actually happy to offer help, so don’t be afraid to ask questions if you’re unsure about a machine. Newcomers should also be mindful of “newbie gains” – those early results that come quickly but can also lead to burnout if overdone. Starting with two to four sessions a week keeps things manageable without the risk of injury.

Packing essentials like water, a phone, resistance bands, and barbell pads (especially for hip thrusts) helps make the experience smoother and more enjoyable. 

Nutrition Tips for Student Life 

Abi emphasizes understanding maintenance calories to meet personal goals, whether it’s staying the same weight, gaining muscle, or cutting down. Bulking can be clean or dirty – a clean bulk focuses on high-protein foods and healthy fats, while a dirty bulk can include less health-focused foods like burgers and chips. 

Pre-workout fuel is best kept light, with options like toast with peanut butter and banana or a quick protein shake providing energy without weighing you down. After a workout, a high-protein, high-carb meal supports muscle recovery and growth, helping students to make the most of their efforts in the gym. 

Mental Health Benefits of Fitness 

Abi views fitness as essential for mental health. The gym is a natural stress-reliever, and the endorphins released during a workout can turn around even the toughest day. It’s natural to feel some level of comparison in the gym, especially when surrounded by fit, focused people. Abi’s advice is to remember that influencers and fitness pros dedicate their lives to training, and they’ve often been doing it for years. Instead of comparing, she says you should “look at them and think maybe that could be my end goal for five years' time.” Essentially, the focus should always be on individual progress and setting realistic goals based on where you’re at today. 

Balancing Gym Life with University Life 

Organisation is a key part of Abi’s routine. Planning her week in advance and using a calendar helps keep her studies and fitness on track. University gyms, often conveniently located on campus, make it easier to slot workouts between classes. 

Social life and late nights can throw things off, but Abi believes that even a short, 30–40-minute walk can make a difference on days when hitting the gym isn’t realistic. Fitness, at its core, is about consistency and working it into your lifestyle in a way that’s sustainable. 

Abi’s Final Tips for Getting Started:

Fitness as a student doesn’t have to be overwhelming. By starting small, staying consistent, and making incremental progress, students can create a routine that not only works with their studies but also brings out the best in their mental and physical health. Whether you’re looking to build strength, find balance, or just feel better, Abi’s advice makes fitness manageable, approachable, and something you can truly enjoy (especially as she recommends a Squares bar as a pre-workout snack – yum!)