I need to start resistance training. Can you create a 7-day workout plan for me to ease into it?
Starting a resistance training program is a great way to build strength, improve your overall fitness, and enhance your health. Here’s a 7-day workout plan designed to ease you into resistance training. This plan balances different muscle groups and includes rest days to allow for recovery. Ensure you warm up before each workout and cool down afterward.
Day 1: Upper Body
Warm-up: 5-10 minutes of light cardio (e.g., brisk walking or cycling)
Workout:
Push-ups (modified if needed) - 3 sets of 8-10 reps
Dumbbell bench press - 3 sets of 10-12 reps
Dumbbell rows - 3 sets of 10-12 reps per side
Shoulder press - 3 sets of 10-12 reps
Bicep curls - 3 sets of 12-15 reps
Tricep dips (on a bench or chair) - 3 sets of 8-10 reps
Cool-down: Stretching, focusing on the upper body muscles
Day 2: Lower Body
Warm-up: 5-10 minutes of light cardio
Workout:
Bodyweight squats - 3 sets of 12-15 reps
Lunges - 3 sets of 10-12 reps per leg
Deadlifts (using dumbbells) - 3 sets of 10-12 reps
Glute bridges - 3 sets of 12-15 reps
Calf raises - 3 sets of 15-20 reps
Cool-down: Stretching, focusing on the lower body muscles
Day 3: Rest or Active Recovery
Light activity such as walking, yoga, or stretching
Day 4: Full Body
Warm-up: 5-10 minutes of light cardio
Workout:
Burpees - 3 sets of 8-10 reps
Plank - 3 sets of 30-60 seconds
Mountain climbers - 3 sets of 20-30 reps per side
Dumbbell thrusters - 3 sets of 10-12 reps
Renegade rows - 3 sets of 10-12 reps per side
Russian twists - 3 sets of 20-30 reps
Cool-down: Stretching, focusing on full body
Day 5: Core and Stability
Warm-up: 5-10 minutes of light cardio
Workout:
Plank with shoulder tap - 3 sets of 20 taps
Side plank - 3 sets of 30-45 seconds per side
Bicycle crunches - 3 sets of 20-30 reps
Leg raises - 3 sets of 12-15 reps
Stability ball rollouts - 3 sets of 12-15 reps
Cool-down: Stretching, focusing on the core muscles
Day 6: Active Recovery
Light activity such as walking, yoga, or stretching
Day 7: Full Body (Different from Day 4)
Warm-up: 5-10 minutes of light cardio
Workout:
Jump squats - 3 sets of 12-15 reps
Push-up to row - 3 sets of 8-10 reps per side
Kettlebell swings (if available) - 3 sets of 15-20 reps
Dumbbell step-ups - 3 sets of 10-12 reps per leg
Flutter kicks - 3 sets of 20-30 reps
Superman exercise - 3 sets of 15-20 reps
Cool-down: Stretching, focusing on full body
Tips for Success:
Warm-up: Always start with a warm-up to get your muscles ready and reduce the risk of injury.
Form: Focus on maintaining proper form to maximize benefits and minimize injury risk.
Rest: Listen to your body. If you need more rest, take it.
Hydrate: Drink plenty of water before, during, and after your workouts.
Nutrition: Support your workouts with a balanced diet rich in protein, healthy fats, and complex carbohydrates.
This plan is designed to get you started with resistance training in a safe and effective manner. As you progress, you can increase the weights and vary the exercises to continue challenging your muscles.
