7 Day Resistance Training for Beginners 2024

Certainly! Before starting any new workout routine, it's important to consult with a healthcare professional, especially if you have any existing health concerns. Additionally, if you're new to resistance training, consider working with a fitness professional to ensure proper form and technique. That being said, here's a basic 7-day resistance training plan for beginners:

**Day 1: Full Body Workout**
1. Squats: 3 sets of 10 reps
2. Push-ups: 3 sets of 10 reps
3. Bent-over Rows: 3 sets of 10 reps
4. Plank: 3 sets, hold for 30 seconds each

**Day 2: Rest or Light Cardio**
Take a day off or engage in light cardio activities like walking or cycling.

**Day 3: Lower Body Workout**
1. Lunges: 3 sets of 10 reps per leg
2. Deadlifts (bodyweight or light dumbbells): 3 sets of 10 reps
3. Leg Press (if available): 3 sets of 10 reps
4. Calf Raises: 3 sets of 15 reps

**Day 4: Rest or Light Cardio**
Another day of rest or engage in light cardio activities.

**Day 5: Upper Body Workout**
1. Dumbbell Bench Press: 3 sets of 10 reps
2. Lat Pulldowns: 3 sets of 10 reps
3. Overhead Dumbbell Press: 3 sets of 10 reps
4. Tricep Dips: 3 sets of 10 reps

**Day 6: Rest or Light Cardio**
Take a break or engage in light cardio activities.

**Day 7: Full Body Workout**
1. Goblet Squats: 3 sets of 12 reps
2. Push-ups (or incline push-ups for variation): 3 sets of 12 reps
3. Dumbbell Rows: 3 sets of 12 reps per arm
4. Plank with Leg Raises: 3 sets, 12 leg raises per leg

Remember to warm up before each workout with light cardio and dynamic stretches, and cool down afterward with static stretches. Start with a weight that challenges you but allows for proper form. As you progress, you can gradually increase the intensity and complexity of your workouts. Listen to your body, and if you experience pain (not to be confused with the normal discomfort of exercise), consider modifying or skipping certain exercises.
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