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:

  1. Bodyweight Squats - 3 sets of 10-12 reps
  2. Push-ups (knee or standard) - 3 sets of 8-10 reps
  3. Bent-over Dumbbell Rows - 3 sets of 10-12 reps
  4. 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:

  1. Dumbbell Shoulder Press - 3 sets of 10-12 reps
  2. Tricep Dips (using a chair) - 3 sets of 8-10 reps
  3. Bicep Curls - 3 sets of 10-12 reps
  4. 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 minutes of light cardio (e.g., jumping jacks).

Workout:

  1. Lunges (alternating legs) - 3 sets of 10 reps per leg
  2. Glute Bridges - 3 sets of 12-15 reps
  3. Calf Raises - 3 sets of 12-15 reps
  4. Wall Sit - 3 sets of 20-30 seconds

Cool Down: Stretching, focusing on the lower body.

Day 5: Core & Stability

Warm-up: 5-10 minutes of light cardio.

Workout:

  1. Dead Bugs - 3 sets of 10 reps per side
  2. Russian Twists - 3 sets of 10-12 reps per side
  3. Bird Dogs - 3 sets of 10 reps per side
  4. Side Plank - 2 sets of 20-30 seconds per side

Cool Down: Stretching, focusing on the core.

Day 6: Total Body Circuit

Warm-up: 5-10 minutes of light cardio.

Workout: (perform as a circuit, resting 1 minute between rounds)

  1. Squats - 10 reps
  2. Push-ups - 8 reps
  3. Dumbbell Rows - 10 reps
  4. Mountain Climbers - 30 seconds

Repeat for 2-3 rounds.

Cool Down: Full body stretching.

Day 7: Rest & Recovery

  • Focus on light stretching or yoga. Take a leisurely walk if you feel up to it.

Tips:

  • Listen to your body: If you're feeling overly sore or fatigued, take an extra rest day.
  • Hydration & Nutrition: Drink plenty of water and eat a balanced diet to support your training.
  • Form over weight: Focus on proper form to prevent injury. It's better to use lighter weights than to strain yourself.

Feel free to adjust reps, sets, or exercises as needed to suit your fitness level! Enjoy your training!

Location: Delhi, India

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