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Here’s a 7-day beginner-friendly resistance training plan to ease into it. It includes full-body workouts, rest days, and mobility work to help you build strength gradually.
Day 1: Full-Body Strength
- Squats – 3 sets of 10 reps
- Push-ups (or incline push-ups) – 3 sets of 8-10 reps
- Bent-over Dumbbell Rows – 3 sets of 10 reps
- Glute Bridges – 3 sets of 12 reps
- Plank – 3 sets of 30 seconds
Day 2: Active Beginner Recovery & Mobility
- Light stretching (10-15 mins)
- Walking or cycling (20-30 mins)
- Foam rolling
Day 3: Upper Body Focus
- Dumbbell Shoulder Press – 3 sets of 10 reps
- Lat Pulldown (or Assisted Pull-ups) – 3 sets of 8-10 reps
- Bicep Curls – 3 sets of 12 reps
- Triceps Dips (or Bench Dips) – 3 sets of 8-10 reps
- Side Planks – 3 sets of 20 seconds per side
Day 4: Rest & Mobility
- Yoga or gentle stretching (10-15 mins)
- Walking or light cardio
Day 5: Lower Body Focus
- Lunges – 3 sets of 10 reps per leg
- Romanian Deadlifts – 3 sets of 10 reps
- Calf Raises – 3 sets of 15 reps
- Bodyweight Step-ups – 3 sets of 10 reps per leg
- Core Work: Russian Twists – 3 sets of 15 reps per side
Day 6: Full-Body Strength & Endurance
- Squats – 3 sets of 12 reps
- Dumbbell Chest Press – 3 sets of 10 reps
- Deadlifts – 3 sets of 10 reps
- Hanging Knee Raises – 3 sets of 10 reps
- Jump Rope or Light Cardio – 5-10 mins
Day 7: Rest & Recovery
- Gentle stretching
- Walk or light activity
- Foam rolling
Tips:
- Start with light weights and gradually increase as you build strength.
- Maintain good form to prevent injuries.
- Listen to your body—adjust reps/sets as needed.
