I need to start resistance training. Can you create a 7-day workout plan for me to ease into it?

Certainly! Before starting any new workout plan, it’s important to consult with a healthcare professional, especially if you have any existing health conditions or concerns. Additionally, consider working with a certified fitness professional to ensure proper form and technique. Here’s a simple 7-day resistance training plan for beginners. Remember to start with weights that challenge you but allow you to maintain good form.

Day 1: Full Body Workout

  1. Squats: 3 sets of 10-12 reps
  2. Push-ups (or assisted push-ups): 3 sets of 10-12 reps
  3. Bent-over Rows: 3 sets of 10-12 reps
  4. Plank: 3 sets, hold for 30 seconds to 1 minute
  5. Bodyweight Lunges: 2 sets of 10 reps per leg

Day 2: Rest or Light Cardio (e.g., walking or cycling)

Day 3: Upper Body Workout

  1. Dumbbell Bench Press (or push-ups): 3 sets of 10-12 reps
  2. Lat Pulldowns (or assisted pull-ups): 3 sets of 10-12 reps
  3. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  4. Tricep Dips (using parallel bars or a sturdy chair): 3 sets of 10-12 reps
  5. Bicep Curls: 2 sets of 12-15 reps

Day 4: Rest or Light Cardio

Day 5: Lower Body Workout

  1. Deadlifts (start with light weights): 3 sets of 10-12 reps
  2. Leg Press: 3 sets of 10-12 reps
  3. Leg Curls (using a machine): 3 sets of 10-12 reps
  4. Calf Raises: 3 sets of 15-20 reps
  5. Plank: 3 sets, hold for 30 seconds to 1 minute

Day 6: Active Rest Day

Engage in light activities such as walking, swimming, or yoga to keep your body moving without intense resistance training.

Day 7: Full Body Workout

Perform the same exercises as Day 1 but try to increase the intensity slightly by either adding more weight or increasing the number of reps.

Remember to warm up before each workout with 5-10 minutes of light cardio and dynamic stretching, and cool down with static stretching afterward. Listen to your body, and if you experience any pain beyond typical muscle soreness, consult with a professional. Adjust the weights and intensity as needed based on your progress.

Certainly! It’s important to start gradually and focus on proper form to prevent injury when beginning a resistance training program. Here’s a 7-day beginner-friendly workout plan that incorporates full-body exercises:

Day 1: Full Body Workout

  1. Squats: 3 sets of 10-12 reps
  2. Push-ups: 3 sets of 8-10 reps
  3. Bent-over Rows: 3 sets of 10-12 reps
  4. Plank: 3 sets, hold for 30 seconds each

Day 2: Rest or Light Cardio

Day 3: Full Body Workout

  1. Deadlifts (or bodyweight deadlifts): 3 sets of 10-12 reps
  2. Bench Press (or push-ups): 3 sets of 10-12 reps
  3. Lat Pulldowns (or assisted pull-ups): 3 sets of 10-12 reps
  4. Russian Twists: 3 sets of 15 reps (each side)

Day 4: Rest or Light Cardio

Day 5: Full Body Workout

  1. Lunges: 3 sets of 10-12 reps (each leg)
  2. Overhead Press (with dumbbells or barbell): 3 sets of 10-12 reps
  3. Tricep Dips: 3 sets of 10-12 reps
  4. Side Plank: 3 sets, hold for 30 seconds each side

Day 6: Rest or Light Cardio

Day 7: Active Recovery Engage in low-intensity activities like walking, swimming, or cycling for 30-45 minutes.

Remember to warm up before each workout and cool down afterward. Also, listen to your body and adjust the intensity as needed. As you progress, you can gradually increase the weights and intensity of your workouts. It’s advisable to consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have any existing health concerns.

Leave a Reply

Your email address will not be published. Required fields are marked *