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7-Day Beginner's Resistance Training Workout Plan



7-day beginner resistance training workout plan. The focus is on gradually introducing you to different exercises and muscle groups, ensuring balanced development and preventing injury.


Day 1: Full Body Workout

  • Warm-up: 5-10 minutes of light cardio (walking, jogging, cycling)
  • Squats: 3 sets of 12 reps
  • Push-ups: 3 sets of 10 reps (modify by doing on knees if needed)
  • Bent-over Dumbbell Rows: 3 sets of 12 reps (use light weights)
  • Plank: 3 sets of 30 seconds
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest or Light Activity

  • Light walking, yoga, or stretching

Day 3: Upper Body Focus

  • Warm-up: 5-10 minutes of light cardio
  • Dumbbell Shoulder Press: 3 sets of 12 reps
  • Bicep Curls: 3 sets of 12 reps
  • Tricep Dips: 3 sets of 10 reps (use a bench or chair)
  • Lateral Raises: 3 sets of 12 reps (light weights)
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest or Light Activity

  • Light walking, yoga, or stretching

Day 5: Lower Body Focus

  • Warm-up: 5-10 minutes of light cardio
  • Lunges: 3 sets of 12 reps per leg
  • Glute Bridges: 3 sets of 15 reps
  • Calf Raises: 3 sets of 15 reps
  • Leg Raises: 3 sets of 15 reps
  • Cool-down: 5-10 minutes of stretching

Day 6: Core Focus

  • Warm-up: 5-10 minutes of light cardio
  • Bicycle Crunches: 3 sets of 15 reps per side
  • Russian Twists: 3 sets of 20 reps (use light weight or none)
  • Mountain Climbers: 3 sets of 20 reps per side
  • Plank: 3 sets of 45 seconds
  • Cool-down: 5-10 minutes of stretching

Day 7: Active Recovery

  • Gentle yoga, stretching, or a leisurely walk

Tips for Success:

  • Form over weight: Focus on mastering the correct form before increasing weights.
  • Hydration and Nutrition: Drink plenty of water and fuel your body with nutritious foods.
  • Listen to Your Body: If something feels painful (not just muscle soreness), stop the exercise.

Consistency: Stick to the plan, but allow for flexibility if you need extra rest.

Feel free to adjust the plan according to your fitness level and preferences. Enjoy your workouts!

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