4o mini Log in You said: I need to start resistance training. Can you create a 7-day workout plan for me to ease into it

Sure! Here’s a 7-daSplan. Focus on formure! Here’s a 7-day beginner-friendly resistance training workout plan. Focus on form and start with lighter weights. Aim for 2-3 sets of 8-12 reps for each exercise.

 

Day 1: Full Body

1. Bodyweight Squats

2. Push-ups (knee or standard)

3. Dumbbell Rows (one arm at a time)

4. Plank (hold for 20-30 seconds)

Day 2: Rest or Light Cardio

– 20-30 minutes of walking, cycling, or swimming

Day 3: Lower Body

1. Lunges (alternating legs)

2. Glute Bridges

3. Dumbbell Deadlifts

4. Calf Raises

 

Day 4: Upper Body

1. Dumbbell Shoulder Press

2. Bent-over Dumbbell

3. Tricep Dips (use a chair)

4. Bicep Curls

Day 5: Core

1. Bicycle Crunchesσ

2. Russian Twists

3. Leg Raises

4. Side Plank (hold for 15-20 seconds each side)

 

The Day 6: Active Recovery

– Stretching or yoga for flexibility and relaxation

 

Day 7: Full Body Circuit

1. Squat to Press (dumbbells)

2. Push-ups

3. Step-ups (use a sturdy platform)

4. Plank Jacks

 

Tips:

– Warm up before each session (5-10 minutes of light cardio).

– Cool down and stretch after workouts.

– Listen to your body; modify exercises if needed.

 

Stay hydrated and have fun!y beginner-friendly resistance training workout plan. Focus on form and start with lighter weights. Aim for 2-3 sets of 8-12 reps for each exercise. Day 1: Full Body

1. Bodyweight Squats
2. Push-ups (knee or standard)
3. Dumbbell Rows (one arm at a time)
4. Plank (hold for 20-30 seconds)

Day 2: Rest or Light Cardio
– 20-30 minutes of walking, cycling, or swimming Day 3: Lower Body

1. Lunges (alternating legs)
2. Glute Bridges
3. Dumbbell Deadlifts
4. Calf Raises

Day 4: Upper Body
1. Dumbbell Shoulder Press
2. Bent-over Dumbbell Flyes
3. Tricep Dips (use a chair)
4. Bicep Curls

Day 5: Core
1. Bicycle Crunches
2. Russian Twists
3. Leg Raises
4. Side Plank (hold for 15-20 seconds each side)

Day 6: Active Recovery
– Stretching or yoga for flexibility and relaxation Day 7: Full Body Circuit

1. Squat to Press (dumbbells)
2. Push-ups
3. Step-ups (use a sturdy platform)
4. Plank Jacks Tips:

– Warm up before each session (5-10 minutes of light cardio).
– Cool down and stretch after workouts.
– Listen to your body; modify exercises if needed.

Stay hydrated and have fun!