Beginner 7-day Workout Plan for Resistance Training

Starting a resistance training routine is a great way to improve your strength and overall fitness. Remember to start with weights that are comfortable for you and focus on proper form to prevent injury. Here’s a 7-day beginner’s resistance training workout plan that targets different muscle groups each day:

Day 1: Upper Body – Push

1. Bench Press or Push-Ups: 3 sets of 8-10 reps
2. Dumbbell Shoulder Press: 3 sets of 8-10 reps
3. Tricep Dips (using a bench or chair): 3 sets of 10-12 reps

Day 2: Lower Body – Squat Focus

1. Bodyweight Squats: 3 sets of 12-15 reps
2. Lunges: 3 sets of 10 reps per leg
3. Leg Press (if available): 3 sets of 8-10 reps

Day 3: Rest or Light Cardio

Day 4: Upper Body – Pull

1. Bent-Over Rows (with dumbbells or barbell): 3 sets of 8-10 reps
2. Lat Pulldowns (if available): 3 sets of 10-12 reps
3. Bicep Curls: 3 sets of 10-12 reps

Day 5: Lower Body – Deadlift Focus

1. Romanian Deadlifts (with dumbbells or barbell): 3 sets of 8-10 reps
2. Glute Bridges: 3 sets of 12 reps
3. Calf Raises: 3 sets of 15 reps

Day 6: Active Recovery

1. Light Cardio (walking, cycling, swimming, etc.): 20-30 minutes
2. Stretching or Yoga: Focus on flexibility and relaxation

Day 7: Full Body

1. Squats: 3 sets of 10 reps
2. Push-Ups or Modified Push-Ups: 3 sets of 8-10 reps
3. Bent-Over Rows: 3 sets of 10 reps
4. Plank: Hold for 20-30 seconds, repeat 3 times

Remember to warm up before each workout with a few minutes of light cardio and dynamic stretches, and cool down with static stretches after your workout. It’s important to listen to your body and adjust the weight and intensity as needed. As you progress, you can gradually increase the weight, reps, and sets to continue challenging yourself. If you’re unsure about proper form or technique, consider working with a fitness professional or personal trainer to ensure you’re performing the exercises correctly.