Create a 7-day Workout Plan

Workout (Pixabay.com)

Starting a resistance training routine is a great way to build strength and improve your overall fitness. Here's a 7-day workout plan designed to help you ease into resistance training. Before beginning any exercise program, it's essential to consult with a healthcare provider, especially if you have any underlying health conditions or concerns.

Day 1: Full-Body Strength

1. Squats: 3 sets of 10 reps

2. Push-Ups (or modified push-ups): 3 sets of 8 reps

3. Bent-over Rows (using dumbbells or household items): 3 sets of 10 reps

4. Plank: Hold for 30 seconds

5. Bodyweight Lunges: 2 sets of 10 reps per leg

Day 2: Rest or Active Recovery

Take a day off or engage in light activities like walking, swimming, or yoga to aid recovery.

Day 3: Upper Body Focus

1. Dumbbell Bench Press (or push-ups if preferred): 3 sets of 8 reps

2. Lat Pulldowns (using resistance bands or a machine): 3 sets of 10 reps

3. Dumbbell Bicep Curls: 3 sets of 10 reps

4. Tricep Dips (using a bench or sturdy chair): 2 sets of 8 reps

5. Plank: Hold for 30 seconds

Day 4: Rest or Active Recovery

Allow your muscles to recover again. Hydration and stretching are essential.

Day 5: Lower Body Focus

1. Deadlifts (use proper form and start with light weights): 3 sets of 8 reps

2. Leg Press (if you have access to a machine): 3 sets of 10 reps

3. Bodyweight Glute Bridges: 3 sets of 12 reps

4. Standing Calf Raises: 3 sets of 12 reps

5. Plank: Hold for 30 seconds

Day 6: Rest or Active Recovery

Another day of rest or light activity to promote recovery.

Day 7: Full-Body Circuit

Perform each exercise one after the other with minimal rest between exercises. Repeat the circuit 3 times.

1. Bodyweight Squats: 12 reps

2. Push-Ups (or modified push-ups): 10 reps

3. Dumbbell Rows (if available): 12 reps

4. Plank: Hold for 30 seconds

5. Reverse Lunges: 10 reps per leg

After completing this 7-day plan, assess your progress and make adjustments as needed. You can gradually increase the weight, repetitions, or sets as you become more comfortable with the exercises and build strength. Remember to warm up before each workout and cool down afterward with some light stretching. Stay hydrated, get adequate sleep, and maintain a balanced diet to support your fitness goals. Always prioritize safety and proper form to prevent injuries.