Getting the Reps In: Lessons Learned on Building Mental and Physical Strength While in Medical School

08 Jan 2025

By: Rica Generoso

As a third-year medical student navigating the clinics and operating room, I’ve learned that resilience isn’t just a buzzword – it’s a lifeline. Many hospital experiences have left me in awe, bringing to life medical knowledge I’d only read about, but the emotional rollercoaster of patient care and the constant pressure to perform can be overwhelming. No matter how prepared I felt, you can’t truly understand until you’re in it. What tested my resilience wasn’t just academics but also my passion for physical fitness.

Many who have blazed the trail before us say the most important thing you can do as a medical student is to keep doing what makes you happy outside the hospital. For me, that happiness comes from weightlifting. As a former collegiate swimmer and water polo player, I’ve always been at home in the weight room, and that love has only grown since college. When I felt the mental and physical demands of medical school, the gym became my place to challenge myself, socialize with peers, and reset from the day’s chaos.

I’ve seen many friends struggle to maintain exercise routines in medical school. When the demands intensify, it’s tempting to cut back on fitness to make more time for studying. But without regular movement, school-related stress can boil over, anxiety can worsen, and focus may dwindle. Even 30 minutes of physical activity can pay off tremendously and help to distract your mind for a bit. Reflecting on my journey, I’ve found six lessons from strength training that parallel my path to becoming a woman surgeon – lessons I hope will resonate with anyone looking to lean on physical fitness as their outlet.

  1. Consistency Brings Results

Spoiler: In both medicine and fitness, results take time. Physically, progress comes from consistently showing up and having a plan, whether a structured protocol or knowing what makes your body feel good. Through progressive overload in the form of heavier weights, higher reps, or more controlled movements, muscles adapt to stress. Medicine mirrors this process. Each day brings new challenges, and leaning into them instead of shying away is key. Success comes from “getting the reps in,” as a surgeon mentor of mine once said – whether that’s suturing daily or pre-charting for weekly clinic. Small, steady efforts accumulate into meaningful growth.

  1. Develop a Flexible Routine You Enjoy

Routines are critical for managing medical school and fitness, but flexibility within them is equally important. Schedules can be unpredictable – a case that runs over, unexpected add-ons, or urgent study demands can derail the best plans. I learned to adapt; some days, I could manage a full lift, while on other days, I squeezed in a 30-minute walk and stretch. Friends of mine found joy in hot yoga or joining an intramural basketball team. In physical fitness and medicine, we thrive when we learn how to roll with the punches. Flexibility should make the process sustainable, enjoyable, and effective.

  1. Make Self-Care a Priority

In weightlifting and medicine, recovery is as important as the work itself. Pushing too hard without rest can lead to burnout and injury both physically and mentally, and I learned this the hard way at times. As a first-year, once I nailed down study strategies, I made an effort to take Sundays off from academics completely. I slept in, organized my apartment, meal-prepped for the week, and FaceTimed friends. On particularly busy days, I let the gym mark the end of my studying – a small but powerful boundary! We’re more than just medical students and residents – exercise, self-care, and other priorities should feel rewarding rather than taxing.

  1. Embrace the Discomfort

Medicine, particularly surgical fields, thrives on innovation – refining techniques, adopting new technologies, and pushing perceived limits. As providers, we thrive on “the grind” – putting in work day after day, even when it’s hard. Progress in fitness is similar. Whether pushing through a final set or grappling with a complex medical concept, discomfort is inevitable. But these moments – when the work feels hardest – are where real growth happens. Resilience is forged in embracing the discomfort and knowing it’s worth it.

  1. Lean on Your Support System

An unexpected joy of medical school has been finding accountability buddies for fitness, studying, and staying grounded. The intensity of moving far from home to start medical school built up rather quickly once I factored in managing a fast-paced curriculum, finances, housing, unexpected life events, and more – the “fire hydrant” felt like more of a hurricane at times –but I wasn’t alone. My peers faced the same hurdles, and opening up about our frustrations brought comfort and solidarity. Some days, the weights felt heavier or the material endless, but that’s when support systems mattered most. Friends who cheer you on, push you to finish those extra reps, or study just a little more before a break can make all the difference. You’re never too cool to have people in your corner.

  1. Celebrate Small Wins 

Recognizing small wins are vital for cultivating a growth mindset – the belief that we can improve our skills through learning, discipline, and persistence. While motivation can be fleeting, breaking progress into smaller steps builds momentum. Some days, becoming a surgeon feels far away,but by celebrating the progress I make – whether it’s mastering a suturing technique or surviving a week of nights – I am refreshed with confidence and excitement for what comes ahead.

Lifting has evolved into a hobby I look forward to most days simply for the sake of moving my body rather than seeking a particular end goal. It’s my time to block out distractions, get my headphones on, and catch up with like-minded friends. Translating that same enjoyment into medicine is still a work in progress; some days are just tougher than others, but the lessons I’ve learned keep me grounded. As I grow in both the gym and medicine, I’m confident these lessons will guide me through the toughest days.


Bio:

Rica Generoso is a third-year MD candidate at Central Michigan University College of Medicine. She grew up in southern Connecticut and attended Tufts University for her undergraduate education, where she earned her bachelor’s degree in Neuroscience with a minor in Art History. At Tufts, she also competed in Division III swimming and women’s water polo. She is a proud member of the Association of Women Surgeons and serves on the AWS Outreach Committee as a medical student representative. In her free time, she enjoys traveling, skiing, spending time outdoors, cooking, and cheering on Boston sports teams.

 

X/Twitter: @Rica_Generoso2

 

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