Starting resistance training is a fantastic way to build strength, improve your metabolism, and enhance overall fitness. Since you’re easing into it, we’ll focus on a balanced 7-day workout plan that includes full-body workouts, rest days, and proper progression. Here’s a simple yet effective plan for beginners:
7-Day Beginner Resistance Training Plan
Day 1: Full Body (Strength)
- Warm-up (5-10 min): Light cardio (e.g., walking, cycling)
- Squats (Bodyweight or Goblet Squats): 3 sets of 12 reps
- Push-ups (Modified or Standard): 3 sets of 8-10 reps
- Dumbbell Rows (Single Arm): 3 sets of 10 reps per side
- Glute Bridges: 3 sets of 15 reps
- Plank Hold: 3 sets of 20-30 seconds
- Cool-down: Stretch major muscle groups (5-10 min)
Day 2: Rest or Active Recovery
- Active Recovery: Light walking, yoga, or stretching (20-30 min)
Day 3: Upper Body Focus
- Warm-up (5-10 min): Jumping jacks, arm circles
- Dumbbell Bench Press (or Chest Press): 3 sets of 10-12 reps
- Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Bent-Over Dumbbell Rows: 3 sets of 12 reps
- Bicep Curls: 3 sets of 12 reps
- Tricep Dips: 3 sets of 10-12 reps
- Cool-down: Stretch upper body muscles
Day 4: Lower Body Focus
- Warm-up (5-10 min): Light cardio, leg swings
- Bodyweight Squats or Lunges: 3 sets of 12-15 reps
- Romanian Deadlifts (with dumbbells): 3 sets of 10-12 reps
- Step-ups (onto a bench or sturdy surface): 3 sets of 10-12 reps per leg
- Calf Raises: 3 sets of 15-20 reps
- Core: Bicycle Crunches: 3 sets of 20 reps per side
- Cool-down: Stretch lower body
Day 5: Rest or Light Cardio
- Active Recovery: Walking, swimming, or light cardio (30 min)
Day 6: Full Body (Endurance)
- Warm-up (5-10 min): Light jogging, mobility work
- Goblet Squats or Bodyweight Squats: 3 sets of 15 reps
- Push-ups: 3 sets of 10-12 reps
- Dumbbell Deadlifts: 3 sets of 12-15 reps
- Dumbbell Rows: 3 sets of 12 reps per side
- Russian Twists: 3 sets of 15 reps per side
- Cool-down: Stretch and deep breathing
Day 7: Rest or Yoga
- Focus on gentle stretching or a yoga session (20-30 min) to help with flexibility and recovery.
Tips for Success
- Rest between sets: 45-60 seconds.
- Start light: Begin with lighter weights to learn proper form. You can gradually increase the resistance as you become more comfortable.
- Focus on form: Always prioritize proper form to prevent injuries.
- Stay consistent: Progress comes with time, so be patient and consistent.
- Nutrition and hydration: Ensure you’re eating a balanced diet with sufficient protein, carbs, and healthy fats to fuel your workouts and recovery. Drink plenty of water.
Conclusion
This approach is flexible and low-stress, making it easier to stick with long-term.
Would you like help customizing this plan to your specific preferences or goals?
Would you like more details on any of these exercises or guidance on progression?