7-Day Resistance Training Plan
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I need to start resistance training. Can you create a 7-day workout plan for me to ease into it?
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Certainly! Here's a 7-day resistance training workout plan to help you ease into it. Remember to start with weights that are manageable for your fitness level and gradually increase the intensity as you progress. Always warm up before each workout and cool down afterward. Consult with a fitness professional if you have any health concerns.
Day 1: Upper Body
Push-ups: 3 sets of 10 reps
Dumbbell Rows: 3 sets of 10 reps per arm
Dumbbell Bench Press: 3 sets of 10 reps
Day 2: Lower Body
Bodyweight Squats: 3 sets of 15 reps
Lunges: 3 sets of 10 reps per leg
Leg Press (if available): 3 sets of 10 reps
Day 3: Rest
Day 4: Upper Body
Pull-ups or Lat Pulldowns: 3 sets of 10 reps
Dumbbell Bicep Curls: 3 sets of 10 reps per arm
Tricep Dips: 3 sets of 10 reps
Day 5: Lower Body
Deadlifts (with proper form): 3 sets of 8 reps
Leg Curls (if available): 3 sets of 10 reps
Calf Raises: 3 sets of 15 reps
Day 6: Rest
Day 7: Full Body
Plank: Hold for 30 seconds
Russian Twists: 3 sets of 10 reps per side
Kettlebell Swings (if available): 3 sets of 15 reps
Repeat this 7-day cycle for a few weeks, gradually increasing the weight or resistance as you feel comfortable. Listen to your body and ensure you maintain proper form to prevent injuries. It's also essential to maintain a balanced diet and get enough rest to support your muscle recovery and growth.

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