Absolutely, I’d be happy to help you get started with resistance training! Since you're just starting out, we'll focus on a balanced routine that incorporates different muscle groups while giving you enough time to recover. Here’s a 7-day plan that gradually introduces you to resistance training. Remember to start with lighter weights to get a feel for the exercises and focus on good form.
7-Day Beginner Resistance Training Plan
Day 1: Full Body Workout
- Warm-Up: 5-10 minutes of light cardio (e.g., brisk walking or cycling)
- Bodyweight Squats: 3 sets of 10-12 reps
- Push-Ups (modified on knees if needed): 3 sets of 8-10 reps
- Dumbbell Rows: 3 sets of 10-12 reps (each side)
- Plank: 3 sets of 20-30 seconds
- Cool Down: 5 minutes of stretching
Day 2: Active Recovery
- Activity: Light cardio (e.g., walking or gentle yoga) for 20-30 minutes
Day 3: Upper Body
- Warm-Up: 5-10 minutes of light cardio
- Dumbbell Bench Press: 3 sets of 10-12 reps
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Dumbbell Bicep Curls: 3 sets of 12-15 reps
- Tricep Dips (using a bench or chair): 3 sets of 10-12 reps
- Cool Down: 5 minutes of stretching
Day 4: Lower Body
- Warm-Up: 5-10 minutes of light cardio
- Goblet Squats: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps (each leg)
- Dumbbell Deadlifts: 3 sets of 10-12 reps
- Calf Raises: 3 sets of 15-20 reps
- Cool Down: 5 minutes of stretching
Day 5: Active Recovery
- Activity: Light cardio or flexibility exercises (e.g., gentle yoga) for 20-30 minutes
Day 6: Full Body
- Warm-Up: 5-10 minutes of light cardio
- Bodyweight Squats: 3 sets of 12-15 reps
- Dumbbell Bench Press: 3 sets of 10-12 reps
- Dumbbell Rows: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps (each leg)
- Plank: 3 sets of 30-40 seconds
- Cool Down: 5 minutes of stretching
Day 7: Rest Day
- Activity: Light stretching or gentle activities like walking
Tips for Success:
- Form First: Prioritize proper form over lifting heavier weights. This will help prevent injuries and build a strong foundation.
- Rest: Ensure you get adequate rest between workouts to allow your muscles to recover.
- Hydrate and Fuel: Drink plenty of water and eat a balanced diet to support your training.
- Progress Gradually: As you become more comfortable, you can gradually increase the weight and intensity of your workouts.
Feel free to adjust the plan based on your preferences and how your body responds. If you have any health conditions or concerns, it’s a good idea to check with a healthcare professional before starting a new exercise program. Happy training!