7-Day Beginner Resistance Training Workout Plan

7-Day Beginner Resistance Training Workout Plan

Day 1: Full Body

Warm-up (5-10 minutes): Light cardio (jogging, jumping jacks, or cycling)

Exercises:

1. Bodyweight Squats - 3 sets of 12 reps
2. Push-ups (modified if needed) - 3 sets of 10 reps
3. Dumbbell Rows - 3 sets of 12 reps per arm
4. Glute Bridges - 3 sets of 15 reps
5. Plank - 3 sets of 20-30 seconds

Cool-down (5-10 minutes): Stretching

Day 2: Rest or Light Activity

Activity: Light walking, yoga, or stretching

Day 3: Upper Body

Warm-up (5-10 minutes): Light cardio

Exercises:

1. Dumbbell Chest Press - 3 sets of 12 reps
2. Dumbbell Shoulder Press - 3 sets of 12 reps
3. Bicep Curls - 3 sets of 15 reps
4. Tricep Dips (using a chair) - 3 sets of 10 reps
5. Lat Pulldowns (if you have access to a machine) - 3 sets of 12 reps

Cool-down (5-10 minutes): Stretching

Day 4: Lower Body

Warm-up (5-10 minutes): Light cardio

Exercises:

1. Lunges - 3 sets of 12 reps per leg
2. Deadlifts (using dumbbells or a barbell) - 3 sets of 10 reps
3. Leg Press (if you have access to a machine) - 3 sets of 12 reps
4. Calf Raises - 3 sets of 15 reps
5. Side Leg Raises - 3 sets of 15 reps per leg

Cool-down (5-10 minutes): Stretching

Day 5: Rest or Light Activity

Activity: Light walking, yoga, or stretching

Day 6: Core and Back

Warm-up (5-10 minutes): Light cardio

Exercises:

1. Supermans - 3 sets of 15 reps
2. Russian Twists - 3 sets of 20 reps (10 each side)
3. Reverse Crunches - 3 sets of 12 reps
4. Bird Dogs - 3 sets of 15 reps per side
5. Back Extensions - 3 sets of 12 reps

Cool-down (5-10 minutes): Stretching

Day 7: Active Recovery or Rest

Activity: Light walking, yoga, or stretching

Tips for Success:

1. Form is Key: Focus on performing each exercise with proper form to prevent injury.
2. Progress Gradually: Start with lighter weights and increase gradually as you become more comfortable.
3. Listen to Your Body: If you feel pain (beyond normal muscle soreness), stop and assess. Rest if needed.
4. Hydrate and Nourish: Drink plenty of water and maintain a balanced diet to support your workouts.
5. Consistency: Stick to the plan and make adjustments as needed based on your progress and comfort level.

Remember, it's always a good idea to consult with a healthcare provider or a fitness professional before starting any new workout regimen, especially if you have any pre-existing conditions or concerns.