Starting a resistance training program is a great way to build strength and improve your overall fitness. Here’s a 7-day beginner-friendly resistance training workout plan to help you ease into it. Remember to consult with a healthcare professional before beginning any new exercise program, especially if you have any underlying medical conditions.
Day 1: Upper Body – Push
- Push-Ups: 3 sets of 8-10 reps
- Dumbbell Bench Press: 3 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 8-10 reps
- Plank: 3 sets of 20-30 seconds
Day 2: Lower Body – Squats and Lunges
- Bodyweight Squats: 3 sets of 10-12 reps
- Dumbbell Lunges: 3 sets of 8-10 reps per leg
- Glute Bridges: 3 sets of 10-12 reps
- Side Plank: 3 sets of 20-30 seconds per side
Day 3: Rest or Light Cardio
Day 4: Upper Body – Pull
- Bent-Over Dumbbell Rows: 3 sets of 8-10 reps
- Lat Pulldowns (if available): 3 sets of 8-10 reps
- Bicep Curls: 3 sets of 10-12 reps
- Tricep Dips (using a bench or stable surface): 3 sets of 8-10 reps
Day 5: Lower Body – Deadlifts and Hamstrings
- Dumbbell Deadlifts: 3 sets of 8-10 reps
- Leg Curls (if available): 3 sets of 8-10 reps
- Calf Raises: 3 sets of 12-15 reps
- Plank: 3 sets of 20-30 seconds
Day 6: Rest or Light Cardio
Day 7: Full Body – Bodyweight Workout
- Push-Ups: 3 sets of 8-10 reps
- Bodyweight Squats: 3 sets of 10-12 reps
- Plank: 3 sets of 20-30 seconds
- Bodyweight Rows (use a sturdy horizontal bar or TRX straps): 3 sets of 8-10 reps
Notes:
- Perform each exercise with proper form, and start with a weight that challenges you but allows you to complete the prescribed number of repetitions with good form.
- Rest for about 60-90 seconds between sets.
- Warm up for 5-10 minutes with light cardio or dynamic stretches before each workout.
- Cool down with static stretching after each workout to improve flexibility and reduce muscle soreness.
- Listen to your body and adjust the workout intensity as needed. It’s essential to progress gradually to prevent injury.
This 7-day plan is just a starting point. As you get more comfortable with these exercises and build strength, you can gradually increase the intensity and incorporate more advanced movements into your routine. Always consult a fitness professional if you have specific goals or questions about your workout program.
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