Introduction

Of course! Starting a resistance-training program can be both exciting and beneficial for your overall fitness. It is essential to ease into it to prevent injury and allow your body to adapt gradually. Below is a 7-day beginner-friendly resistance training workout plan. Before starting any exercise program, consider consulting with a fitness professional to ensure it suits your specific needs and health condition.

Important Tips:

• Perform a warm-up before each workout, consisting of light cardio (5-10 minutes) and dynamic stretches.
• Start with lightweights and focus on proper form before increasing the load.
• Rest for 1-2 minutes between sets and exercises.
• If any exercise feels, too challenging or causes pain, stop immediately and consult a fitness professional.

Day 1: Full Body Workout

1. Squats - 3 sets of 10 reps
2. Push-ups (can be modified on knees) - 3 sets of 8-10 reps
3. Dumbbell Bent Over Rows - 3 sets of 10 reps per arm
4. Dumbbell Shoulder Press - 3 sets of 10 reps
5. Plank - 3 sets of 30-45 seconds

Day 2: Rest

Day 3: Lower Body Workout

1. Deadlifts (start with light weights) - 3 sets of 8 reps
2. Lunges (alternating legs) - 3 sets of 10 reps per leg
3. Leg Press - 3 sets of 10 reps
4. Leg Curls - 3 sets of 10 reps
5. Calf Raises - 3 sets of 12 reps

Day 4: Upper Body Workout

1. Bench Press (dumbbell or barbell) - 3 sets of 8 reps
2. Seated Cable Rows - 3 sets of 10 reps
3. Dumbbell Bicep Curls - 3 sets of 10 reps per arm
4. Triceps Dips (use a dip machine or parallel bars) - 3 sets of 8-10 reps
5. Plank - 3 sets of 30-45 seconds

Day 5: Rest

Day 6: Core and Cardio

1. Bicycle Crunches - 3 sets of 20 reps (10 per side)
2. Russian Twists - 3 sets of 20 reps (10 per side)
3. Flutter Kicks - 3 sets of 20 reps (10 per leg)
4. Jumping Jacks - 3 sets of 1 minute
5. High Knees - 3 sets of 1 minute

Day 7: Active Rest On this day, engage in light physical activities like walking, swimming, or yoga to promote recovery and mobility. Avoid intense workouts.

Remember, consistency is key to seeing progress. After completing this 7-day plan, you can either repeat it or progress to more challenging workouts. Don't forget to listen to your body and modify the plan if necessary. Enjoy your journey into resistance training and have fun staying active and healthy!