Here’s a 7-day beginner resistance training plan to ease you into it. This plan includes exercises that target all major muscle groups, with rest days to allow for recovery. Make sure to talk to your doctor before starting any workout routine.
Day 1: Full Body Workout
- Warm-Up: 5-10 minutes of light cardio (jogging in place, stretching, etc.)
- Bodyweight Squats: 3 sets of 10-12 reps
- Push-Ups: 3 sets of 5-10 reps (modify by doing them on your knees if needed)
- Bent Over Dumbbell Rows: 3 sets of 10-12 reps
- Plank: 3 sets of 15-30 seconds
- Cool-Down: 5-10 minutes of stretching
Day 2: Active Rest Day
- Light Activity: Go for a walk, do some yoga, or stretch.
Day 3: Lower Body Focus
- Warm-Up: 5-10 minutes of light cardio
- Glute Bridges: 3 sets of 12-15 reps
- Calf Raises: 3 sets of 15-20 reps
- Lunges: 3 sets of 8-12 reps per leg
- Leg Raises: 3 sets of 10-12 reps
- Cool-Down: 5 minutes of stretching
Day 4: Upper Body Focus
- Warm-Up: 5-10 minutes of light cardio
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Bicep Curls: 3 sets of 12-15 reps
- Tricep Dips: 3 sets of 10-12 reps (use a chair or bench)
- Lateral Raises: 3 sets of 10-12 reps
- Cool-Down: 5 minutes of stretching
Day 5: Active Rest Day
- Light Activity: Go for a walk, do some yoga, or stretch.
Day 6: Full Body Workout
- Warm-Up: 5-10 minutes of light cardio
- Goblet Squats: 3 sets of 10-12 reps
- Incline Push-Ups: 3 sets of 8-10 reps (use a bench or table)
- Dumbbell Deadlifts: 3 sets of 10-12 reps
- Bicycle Crunches: 3 sets of 15-20 reps
- Cool-Down: 5 minutes of stretching
Day 7: Rest Day
- Rest: Complete rest or light activity such as a gentle walk or stretching.
Tips for Success
- Start with Light Weights: Begin with lighter weights to master the form before increasing the load.
- Focus on Form: Proper form is crucial to prevent injury and get the most out of each exercise.
- Stay Hydrated: Drink plenty of water before, during, and after your workouts.
- Listen to Your Body: If you feel pain (other than the normal burn of a workout), stop and rest.
- Consistency is Key: Stick to the plan and try not to skip workouts, especially as you’re starting out.
This plan should help you build a solid foundation for more advanced resistance training in the future. Again always talk to your doctor before starting any workout routine.
