Beginner's 7-Day Resistance Training Plan: Ease into Strength!
Beginner-friendly 7-day resistance training plan that balances strength training with rest and recovery. You’ll need some basic equipment like dumbbells or resistance bands, but you can also do many exercises with just body weight. Day 1: Full Body Warm-up: 5-10 minutes of brisk walking or jogging in place. Workout: Bodyweight Squats - 3 sets of 10-12 reps Push-ups (knee or standard) - 3 sets of 8-10 reps Bent-over Dumbbell Rows - 3 sets of 10-12 reps Plank - 3 sets of 20-30 seconds Cool Down: Stretching for major muscle groups. Day 2: Active Recovery Light activity: 20-30 minutes of walking, yoga, or stretching. Day 3: Upper Body Focus Warm-up: 5-10 minutes of dynamic stretches (arm circles, torso twists). Workout: Dumbbell Shoulder Press - 3 sets of 10-12 reps Tricep Dips (using a chair) - 3 sets of 8-10 reps Bicep Curls - 3 sets of 10-12 reps Side Lateral Raises - 3 sets of 10-12 reps Cool Down: Stretching, focusing on the upper body. Day 4: Lower Body Focus Warm-up: 5-10 minu...