Starting a resistance training program is a great way to build strength, improve your fitness, and support overall health. I'll create a 7-day workout plan that gradually eases you into resistance training. This plan will include a mix of bodyweight exercises and light weights (if available) to help you build a solid foundation.

### **7-Day Beginner Resistance Training Plan**

#### **Day 1: Full-Body Bodyweight Workout**

- **Warm-up:** 5-10 minutes of light cardio (e.g., brisk walking, jogging in place)

- **Exercises:**

  1. **Bodyweight Squats** – 3 sets of 12 reps

  2. **Push-Ups (Knee or Regular)** – 3 sets of 8-12 reps

  3. **Glute Bridges** – 3 sets of 15 reps

  4. **Plank** – 3 sets of 20-30 seconds

  5. **Superman Exercise** – 3 sets of 12 reps

- **Cool-down:** Stretching, focusing on the legs, chest, and back

#### **Day 2: Active Recovery**

- **Activity:** Light cardio (e.g., walking, cycling) for 20-30 minutes

- **Stretching:** Focus on full-body flexibility and mobility exercises

#### **Day 3: Upper Body Workout**

- **Warm-up:** 5-10 minutes of light cardio

- **Exercises:**

  1. **Dumbbell or Bodyweight Rows** – 3 sets of 10-12 reps (use light weights or a resistance band)

  2. **Push-Ups (Incline or Regular)** – 3 sets of 8-12 reps

  3. **Dumbbell Shoulder Press** – 3 sets of 10 reps (use light weights)

  4. **Tricep Dips (on a chair or bench)** – 3 sets of 8-10 reps

  5. **Bicep Curls** – 3 sets of 12 reps (use light weights or resistance bands)

- **Cool-down:** Stretching, focusing on arms, shoulders, and chest

#### **Day 4: Lower Body Workout**

- **Warm-up:** 5-10 minutes of light cardio

- **Exercises:**

  1. **Lunges (Bodyweight or Holding Weights)** – 3 sets of 10 reps per leg

  2. **Leg Press (if available)** – 3 sets of 12 reps

  3. **Calf Raises** – 3 sets of 15 reps

  4. **Sumo Squats** – 3 sets of 12 reps

  5. **Side-Lying Leg Raises** – 3 sets of 15 reps per leg

- **Cool-down:** Stretching, focusing on legs, hips, and glutes

#### **Day 5: Core & Stability Workout**

- **Warm-up:** 5-10 minutes of light cardio

- **Exercises:**

  1. **Dead Bug** – 3 sets of 10 reps per side

  2. **Russian Twists** – 3 sets of 15 reps per side (use a light weight if available)

  3. **Bird-Dog** – 3 sets of 12 reps per side

  4. **Side Plank** – 3 sets of 20 seconds per side

  5. **Mountain Climbers** – 3 sets of 20 seconds

- **Cool-down:** Stretching, focusing on the core and lower back

#### **Day 6: Active Recovery**

- **Activity:** Light cardio (e.g., swimming, walking) for 20-30 minutes

- **Stretching:** Focus on full-body flexibility and mobility exercises

#### **Day 7: Full-Body Light Weight or Bodyweight Circuit**

- **Warm-up:** 5-10 minutes of light cardio

- **Circuit (repeat 2-3 times):**

  1. **Goblet Squats** – 10-12 reps (hold a weight or just use bodyweight)

  2. **Push-Ups** – 8-12 reps

  3. **Bent-Over Rows** – 10-12 reps (use light weights or resistance bands)

  4. **Glute Bridges** – 15 reps

  5. **Plank** – 20-30 seconds

  6. **Bicep Curls** – 12 reps (use light weights or resistance bands)

- **Cool-down:** Stretching, focusing on all major muscle groups

### **General Tips:**

- **Rest:** Listen to your body, and rest if you feel too sore or fatigued.

- **Hydration:** Stay hydrated throughout the day, especially after workouts.

- **Nutrition:** Ensure you’re eating enough protein to support muscle recovery and growth.

This plan will help you build a strong foundation in resistance training. As you progress, you can gradually increase the weights and reps.