1. Why to Get Started
1.1. Context
It all began when I was preparing to enter university. Things changed a lot, and looking at how dynamic university life could be, as well as my love for sports, persuaded me to go to the gym with my ‘bros’ for the first time.
At first, everything felt unfamiliar – the weights, the routines, the environment. And honestly, this is the stage where many people give up. But for me, once I got proper guidance and gave it a real shot, it became hard to imagine going a week without training.
According to data collected by Foursquare, the second Saturday in February is the day most people give up on their fitness resolutions. Between this day and January 1st, visits to gyms are up six percent. However, by February 9th, these numbers start to move back towards normal levels.
– Men’s Health
1.2. Benefits
But wait! To make it not sound like many other self-improvement posts, let’s have a look at real evidence (backed by research) outlining the benefits of ‘getting started’. This may help you answer the core questions: Is it worth it?
- Physical performance: Gym training boosts strength, cardiovascular endurance, and overall physical function – from students to older adults.
(Da Silva, 2023; Taylor et al., 2015) - Disease prevention: Regular exercise lowers the risk of obesity, diabetes, and heart disease. It’s long-term health insurance you build early.
(Taylor et al., 2015) - Mood and focus: Exercise improves subjective vitality, mood, and helps you enter a “flow state” – perfect for both gym and study.
(Taylor et al., 2015; Hall & Noonan, 2023)
Source: Author (2025)
2. How to Get Started
2.1. Routine
We will do that in two phases: Start and maintain. Simple!
Phase 1. Week 1–4: Build the habit (3 days/week)
- Goal: Learn form, reduce injury risk, let your body adapt.
| Day | Focus Areas |
|---|---|
| Day 1 | Pull: Back, Biceps, Forearms |
| Day 2 | Push: Chest, Triceps, Shoulders |
| Day 3 | Legs + Core: Quads, Hamstrings, Glutes, Calves, Abs |
- Duration: 45–60 mins/session is enough
- Structure: 3–4 exercises per session, each with 3 sets of 8–12 reps (muscle growth focus)
Phase 2. Week 5–12: Increase frequency (4–5 days/week)
Once the habit sticks, you can increase intensity or variety. Now it really depends on your goal (muscle gain, strength, endurance, or tone).
Example: 5-Day Split for Students
| Day | Focus |
|---|---|
| Mon | Chest (3–4 exercises, 3–4 sets) |
| Tue | Back (4–5 exercises, 3–5 sets) |
| Wed | Shoulders (4–5 exercises) |
| Thu | Legs & Glutes |
| Fri | Arms (Biceps + Triceps) or Core/HIIT |
If you're pressed for time but still want balance:
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs + Core
- Day 4: Cardio / Full-Body Strength
2.2. Nutrition
This is one of the areas people ask about most - but also the one that doesn’t need to be overcomplicated, especially when you’re just getting started.
However, as a student, you don’t need to go full “meal-prep bro mode” or follow some crazy, shredded influencer’s diet. What worked for me – and what works for many of my friends – is this:
“Just eat generally healthy food. Prioritise balance. Don’t stress.”
Many of us still eat regular Vietnamese rice meals, and we’ve still seen great progress in our physique and energy. So, unless you’re training for a competition, you really don’t have to restrict yourself.
Some useful tools and resources:
- Protein calculator
- BMI calculator
- Protein rich foods
- “How to Start Exercising: A Beginner’s Guide to Working Out” from Healthline.
At the end of the day: Don’t obsess. Learn. Adjust. Stay consistent.
Bottom Line
So, guess what? Set a schedule, eat well, and let the gym be more than just a room with weights.
Keep following to read more about future blogs regarding specific exercises or tips.
Stay tuned!
Disclaimer: This blog reflects the personal experience and opinions of the author. It is not medical or professional fitness advice. Always consult a qualified health professional before beginning any new workout or nutrition plan, especially if you have any underlying conditions or concerns.
