Small Space, Big Gains: The Ultimate Dorm Workout Guide

By: Sarah Schwartz

To put it nicely, moving into a dorm is nothing short of a very memorable experience.

In the blink of an eye, new students are away from home, shoved into a shoebox-sized room and feel busier than they have ever been.

It can be difficult to establish a routine when it is the first time most freshmen have the freedom to choose how to spend their time. And with constant nagging from family and friends about the “freshman 15,” fitness can be an easy start to establishing those routines.

Why is Exercise Important?

According to the Centers for Disease Control and Prevention , adults should get at least 150 minutes of moderate-intensity activity a week, along with two days of muscle-strengthening activity. Breaking it down to 30 minutes a day, five times a week can make it easier to accomplish.

A benefit of exercising is that it can lower the risk of heart disease, weight gain, insomnia and high blood pressure, according to the American Heart Association.Beyond the physical benefits, working out can have mental and emotional advantages that can aid students in the classroom. Western Kentucky University found that exercise stimulates brain cell development, improves memory retention, boosts focus, improves mood and relieves stress.

Exercise can improve overall health and classroom performance.  Taking a quick break to move around can help students who are overwhelmed with an upcoming test and unable to gather their thoughts.

The Best Ways to Exercise in a Dorm

With hundreds of statistics highlighting the importance of exercise, figuring out where to start can be daunting,  especially within the confines of a dorm. There is limited space, little to no equipment and no student wants to deal with noise complaints from their downstairs neighbor after a round of cardio.

Ainsley Overholt, a Pilates instructor at Move4, recommends finding low-impact, quiet movements that one can do on the floor or with a yoga mat.

“These exercises can range from any difficulty, from stretching and mindfulness-based movements such as yoga, strength training and bodyweight exercises, or Pilates which combines both,” says Overholt.

Dorm-friendly lower body exercises include lunges, squats, glute bridges, calf raises, side leg raises, wall sits and donkey kicks. For core and upper body, movements include planks, pushups, crunches, v-ups, shoulder taps, mountain climbers and Russian twists. Instead of a jump box, desk chairs can be used for step-ups and triceps dips.

Finding Inspiration

There are plenty of online resources available for dorm-friendly exercise that one can use to help build their workout confidence. YouTubers such as MadFit, Katie Austin and Move with Nicole upload virtual workout classes students can follow along with in their dorms.

Despite the limitations of a dorm room, fitness potential can be limitless with the right routine and mindset.