7-Day Workout Plan for Resistance Training

Posted by: Nerapy on October 25, 2023 exercise, fitness, fitness routine, healthy living, resistance training, WOD, working out

If you’re just starting out with resistance training, it’s important to begin with basic exercises to familiarize yourself with the movements and avoid injury. Here’s a beginner-friendly 7-day resistance training workout plan that targets the major muscle groups:

Day 1: Full Body Workout

1. Squats – 3 sets of 12 reps
2. Push-ups (can be modified with knees on the ground) – 3 sets of 10 reps
3. Bent Over Dumbbell Rows – 3 sets of 12 reps (each side)
4. Dumbbell Shoulder Press – 3 sets of 12 reps
5. Plank – 3 sets for 30 seconds

Day 2: Active Rest

• Engage in light activities like walking, cycling, or yoga. The aim is to keep your body moving without straining your muscles.

Day 3: Upper Body Workout

1. Dumbbell Bicep Curls – 3 sets of 12 reps
2. Tricep Dips (using a bench or chair) – 3 sets of 10 reps
3. Lateral Raises (with dumbbells) – 3 sets of 12 reps
4. Face Pulls (using a resistance band) – 3 sets of 12 reps
5. Push-ups – 3 sets of 10 reps

Day 4: Active Rest

• Again, focus on light and enjoyable activities.

Day 5: Lower Body Workout

1. Lunges – 3 sets of 12 reps (each leg)
2. Glute Bridges – 3 sets of 15 reps
3. Dumbbell Deadlifts – 3 sets of 12 reps
4. Standing Calf Raises (hold onto a wall or chair for support) – 3 sets of 15 reps
5. Wall Sit – 3 sets for 30 seconds

Day 6: Core Workout

1. Leg Raises – 3 sets of 12 reps
2. Russian Twists (with or without a dumbbell) – 3 sets of 20 reps (10 each side)
3. Mountain Climbers – 3 sets of 30 seconds
4. Side Plank – 3 sets of 20 seconds (each side)
5. Regular Plank – 3 sets for 40 seconds

Day 7: Full Rest Day

• Give your muscles a break. Rest is as crucial as the exercise itself.

Additional Notes:

• Warm-up: Before each workout, warm up with 5-10 minutes of light aerobic exercise (like brisk walking or jogging) and dynamic stretches.
• Cool down: After each workout, cool down with 5 minutes of walking and static stretching for the muscles you worked on.
• Progression: As you get stronger and more familiar with the exercises, you can increase the weight, reps, or sets. Just ensure that you maintain proper form.
• Equipment: This plan assumes you have access to a set of dumbbells and a resistance band. Adjustments can be made based on what you have available.
• Form: Always prioritize form over the number of repetitions or the weight used. Bad form can lead to injuries.
• Stay Hydrated: Drink plenty of water before, during, and after your workouts.

Remember, everyone progresses at their own rate. Adjust the plan as needed based on your fitness level and comfort. If possible, consider consulting with a personal trainer or a fitness expert to get personalized advice and ensure proper form.