A student’s guide to building muscle

Prioritising your health at university is certainly difficult, and to suggest otherwise would be quite incorrect. From busy timetables to nights out, so many hurdles exist to prevent students from getting “jacked” – for want of a better phrase. However, never fear, for the impossible can be done. Here’s how to build muscle while being a student, and how to ensure that you’re doing the best for your body, even when that’s seemingly challenging.

Step 1: Working Out

You need a plan in mind, not just turning up and doing whatever. Sure, that works, if your aim is purely to move your body

Although this step may seem outrageously obvious, many students seem to skip it, believing that their trek to Tesco is sufficient enough. Shockingly, lugging shopping back to your accommodation may feel like a superhuman feat, but will it get you that physique you’ve been dreaming of? Probably not.

To build muscle, you need to be in the gym, targeting the specific muscle group you want to grow. I’d recommend going five times a week, not everyday, as so many people get that part wrong. If you’re at the gym everyday, you’re not allowing your muscles to rest, risking injury. No one wants to get injured, it’s painful, and counter-productive. Once again, that sounds obvious, but, as cliché as it may seem, students don’t always make the smartest choices.

Now, for the fun part. Choosing what exercise to do whilst at the gym is essential. You need a plan in mind, not just turning up and doing whatever. Sure, that works, if your aim is purely to move your body. Although, if you want bigger arms, for example, you need to be targeting growth in your triceps, delts, lats, and brachialis, not just your biceps. Do your research beforehand! And no, ChatGPT is not as useful as you think. As we all know, generative AI sometimes just makes it up. As you should be doing for your seminars, actively reading up on what will work is the best option.

Step 2: Eating Right

When shopping, pick two protein sources for the week

This one is slightly harder. You’re a student, budgets are tight, and having the time to cook is a luxury that many can’t afford. Trying to hit your macros when meat is so pricey is certainly quite difficult. Let’s be honest, getting a quick takeaway can sometimes seem like a better decision in the moment, than dedicating hours of your time to prepping and cooking something nutritious. Sticking to a fixed amount of calories, whether you’re cutting or bulking, can also be difficult, especially when more convenient and questionable calorie-wise options exist on campus.

So here’s the solution.

First, when shopping, pick two protein sources for the week. Whether that be chicken, which has, in my humble opinion, the best macronutrients at around 160 calories and 30g of protein per 100g, or something else; meal prepping will be far easier when you have the ingredients to hand. You are going to also want to buy a lot of vegetables, as a source of clean, low calorie energy to fuel your workouts. Carbs such as wholemeal rice, wholemeal pasta, and sourdough are also good to pick up, considering the health benefits of those options.

Next, you’re going to want to set aside an hour or two a week to meal prep, and create quick meals to put in the oven and microwave, taking into account your specific health goal. It’s just easier. Do remember to take cheat days though. Moderation is the key to success after all.

Step 3: Nights Out

A night out doesn’t mean that you have to throw away your muscle goals. Yes, alcohol isn’t the best for your health. I don’t think anyone needs reminding of that fact. Going sober on a night out is certainly an idea, and does prioritise your goals.

So, to conclude, if you want to build muscle, put in the work, eat right, and be sensible about your nights out. As with most things in life, if you focus on your goals, you’ll get there in the end, and the discipline you learn along the way will certainly serve you well in the future. Good luck hitting your targets!