Of course! Starting a resistance training program can be exciting and rewarding. It’s essential to ease into it to prevent injury and build a solid foundation. Here’s a simple 7-day workout plan that targets different muscle groups and allows for adequate rest between sessions:Day 1: Full Body WorkoutSquats: 3 sets of 10 repsPush-ups (or kneeling push-ups if needed): 3 sets of 8-10 repsBent-over dumbbell rows: 3 sets of 10 repsPlank: 3 sets, hold for 30 seconds eachDay 2: Rest or Active RecoveryGo for a walk, do some light stretching, or engage in gentle yoga to promote recovery.Day 3: Lower Body FocusLunges: 3 sets of 10 reps per legDeadlifts (start with light weights or bodyweight): 3 sets of 8 repsCalf raises: 3 sets of 12 repsGlute bridges: 3 sets of 12 repsDay 4: Rest or Active RecoveryDay 5: Upper Body FocusDumbbell chest press: 3 sets of 10 repsDumbbell shoulder press: 3 sets of 10 repsLat pulldowns (if you have access to a machine) or assisted pull-ups: 3 sets of 8-10 repsBicep curls: 3 sets of 10 repsTricep dips (using a bench or chair): 3 sets of 8-10 repsDay 6: Rest or Active RecoveryDay 7: Core and StabilityBicycle crunches: 3 sets of 15 reps per sideRussian twists (with or without weight): 3 sets of 15 reps per sideSuperman holds: 3 sets, hold for 20-30 seconds eachSide plank: 3 sets, hold for 20-30 seconds each sideRemember to warm up before each workout with some light cardio (5-10 minutes of jogging, cycling, or jumping jacks) and cool down afterward with stretching. Start with lighter weights or resistance bands if you’re new to resistance training, and gradually increase the intensity as you get stronger. And always listen to your body–if something doesn’t feel right, stop and reassess. Enjoy your workouts!
