7-Day Workout Plan to Start Resistance Training

Welcome to your 7-day workout plan designed to kickstart your journey into resistance training! Whether you’re new to fitness or looking to incorporate strength exercises into your routine, this program is tailored to help you build a solid foundation. Over the next week, you’ll engage in a variety of exercises targeting different muscle groups, allowing you to gradually increase strength, improve muscle tone, and boost overall fitness. Get ready to feel stronger and more confident as you embark on this empowering fitness journey!

7 Day Workout Plan to Start Resistance Training

Starting a resistance training program is a great way to improve strength, muscle tone, and overall fitness. Since you’re just starting out, it’s important to ease into it to prevent injury and allow your body to adapt. Here’s a simple 7-day workout plan to get you started:

Day 1: Full Body Workout

  • Squats: 3 sets of 10 reps
  • Push-ups (or knee push-ups): 3 sets of 8-10 reps
  • Bent-over dumbbell rows: 3 sets of 10 reps
  • Plank: Hold for 30-60 seconds
  • Bodyweight lunges: 2 sets of 10 reps per leg
  • Dumbbell shoulder press: 3 sets of 10 reps

Day 2: Rest or Active Recovery

  • Go for a walk, do some light stretching, or engage in gentle yoga to promote recovery.

Day 3: Lower Body Focus

  • Deadlifts (start with light weight or just the barbell): 3 sets of 8 reps
  • Lying leg curls (if available): 3 sets of 10 reps
  • Calf raises: 3 sets of 15 reps
  • Glute bridges: 3 sets of 12 reps
  • Plank: Hold for 30-60 seconds

Day 4: Rest or Active Recovery

Day 5: Upper Body Focus

  • Bench press (with dumbbells or barbell): 3 sets of 8-10 reps
  • Lat pulldowns (or assisted pull-ups if available): 3 sets of 8-10 reps
  • Dumbbell lateral raises: 3 sets of 12 reps
  • Tricep dips (using a bench or chair): 3 sets of 10 reps
  • Bicep curls: 3 sets of 10 reps

Day 6: Rest or Active Recovery

Day 7: Total Body Circuit

  • Perform each exercise in a circuit fashion with minimal rest between exercises. Rest for 1-2 minutes between circuits.
    • Bodyweight squats: 15 reps
    • Push-ups (or knee push-ups): 10 reps
    • Dumbbell bent-over rows: 12 reps
    • Plank: Hold for 30-45 seconds
    • Walking lunges: 10 reps per leg
    • Dumbbell shoulder press: 12 reps

Remember to warm up before each workout with some light cardio (like jogging or jumping jacks) and dynamic stretches. And always listen to your body—if something doesn’t feel right, stop and adjust or seek guidance from a fitness professional. As you progress, you can gradually increase the intensity, weight, or volume of your workouts.

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