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7-Day Resistance Training Plan with FREE Fitness Journal!
This plan is designed to help you ease into resistance training while building strength, endurance, and confidence. Each workout can be done with minimal equipment, such as dumbbells or resistance bands.
Introduction to Resistance Training: LEVEL UP YOUR WORKOUT
Here is how the workout breaks down:
Day 1: Resistance Training: Full Body
WARM-UP (5 - 10 Minutes)
- Light cardio (walking, jogging, or cycling)
- Dynamic stretches (leg swings, arm circles)
Your Workout Begins Now!
Workout:
- Bodyweight Squats – 3 sets of 12 reps
- Push-Ups (modified on knees if needed) – 3 sets of 10 reps
- Bent-Over Dumbbell Rows (use a pair of dumbbells or resistance bands) – 3 sets of 12 reps
- Glute Bridges – 3 sets of 15 reps
- Plank – 3 sets of 20-30 seconds
Cool Down (5 minutes)
Stretching (hamstrings, quads, chest, shoulders)
Day 2: Resistance Training: Active Recovery (Low-Intensity Activity)
Workout:
- Bodyweight Squats – 3 sets of 12 reps
- Push-Ups (modified on knees if needed) – 3 sets of 10 reps
- Bent-Over Dumbbell Rows (use a pair of dumbbells or resistance bands) – 3 sets of 12 reps
- Glute Bridges – 3 sets of 15 reps
- Plank – 3 sets of 20-30 seconds
Day 3: Resistance Training: Upper Body Focus
Warm-Up (5-10 minutes)
- Light cardio
- Shoulder and arm circles
Workout:
- Dumbbell Shoulder Press – 3 sets of 10 reps
- Dumbbell Bicep Curls – 3 sets of 12 reps
- Dumbbell Tricep Extensions – 3 sets of 12 reps
- Dumbbell Chest Press (on a bench or floor) – 3 sets of 10 reps
- Renegade Rows (with dumbbells) – 3 sets of 10 reps per side
Cool Down (5 minutes)
- Stretching (shoulders, arms, chest)
Day 4: Resistance Training: Lower Body Focus
Warm-Up (5-10 minutes)
- Light cardio
- Leg swings, hip circles
Workout:
- Lunges (alternating legs) – 3 sets of 12 reps per leg
- Dumbbell Deadlifts – 3 sets of 12 reps
- Calf Raises – 3 sets of 15 reps
- Step-Ups (onto a bench or sturdy chair) – 3 sets of 10 reps per leg
- Side-Lying Leg Lifts – 3 sets of 15 reps per leg
Day 5: Resistance Training: Core Focus
Warm-Up (5-10 minutes)
- Light cardio
- Dynamic stretches focusing on the core
Workout:
- Bicycle Crunches – 3 sets of 15 reps per side
- Russian Twists (with or without weight) – 3 sets of 20 twists
- Leg Raises – 3 sets of 12 reps
- Mountain Climbers – 3 sets of 20 seconds
- Superman Exercise – 3 sets of 15 seconds hold
Cool Down (5 minutes)
- Stretching (focus on lower back, abs)
Day 6: Resistance Training: Full Body Circuit
Warm-Up (5-10 minutes)
- Light cardio
- Dynamic stretches
Workout (Repeat circuit 2-3 times):
- Bodyweight Squats – 15 reps
- Push-Ups – 10 reps
- Dumbbell Rows – 12 reps per side
- Glute Bridges – 15 reps
- Plank – 30 seconds
Cool Down (5 minutes)
- Stretching (full body)
Day 7: Rest or Gentle Stretching/Yoga
Activities:
- Rest and recovery
- Optional: Light yoga or stretching routine (15-20 minutes)
Tips for Success:
- Focus on form over weight, especially as you’re starting out.
- Rest 30-60 seconds between sets to catch your breath and maintain form.
- Stay hydrated and listen to your body—take breaks if needed.
- As you get more comfortable, you can start increasing weights or adding more sets/reps.
Feel free to adjust the plan according to your preferences and fitness level. Enjoy your training!
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