Starting resistance training is a great way to build strength, increase endurance, and improve overall fitness. Here’s a beginner-friendly 7-day workout plan that focuses on building a foundation of strength, targeting major muscle groups, and allowing for adequate rest and recovery. You’ll start with basic movements and gradually increase intensity over time.

7-Day Beginner Resistance Training Plan

Day 1: Full Body Focus

• Warm-up (5-10 mins): Light cardio (walking, cycling, or jumping jacks) and dynamic stretching.
• Workout:

1. Bodyweight Squats – 3 sets of 12 reps
2. Push-ups (can modify to knee push-ups if needed) – 3 sets of 10-12 reps
3. Bent-over Dumbbell Rows (or water bottles if no weights) – 3 sets of 10 reps per arm
4. Glute Bridge – 3 sets of 15 reps
5. Plank – 3 sets, hold for 20-30 seconds each

• Cooldown (5-10 mins): Light stretching

Day 2: Active Rest (Light Movement and Recovery)

•   Activity: Go for a 20-30 minute walk, light yoga, or stretching.
•   Focus: Stay active but allow your muscles to recover.

Day 3: Lower Body Focus

•   Warm-up (5-10 mins): Light cardio and dynamic leg stretches.
•   Workout:
1.  Goblet Squat (holding a dumbbell or weighted object) – 3 sets of 12 reps
2.  Walking Lunges – 3 sets of 10 reps per leg
3.  Romanian Deadlifts (with dumbbells or bodyweight) – 3 sets of 12 reps
4.  Wall Sit – 3 sets, hold for 30 seconds each
5.  Calf Raises – 3 sets of 15 reps
•   Cooldown (5-10 mins): Leg stretching, focusing on hamstrings and quads.

Day 4: Upper Body Focus

•   Warm-up (5-10 mins): Light cardio and dynamic arm stretches.
•   Workout:
1.  Dumbbell Shoulder Press – 3 sets of 10-12 reps
2.  Lateral Raises (dumbbells or light objects) – 3 sets of 12 reps
3.  Dumbbell Chest Press (on the floor or bench) – 3 sets of 10-12 reps
4.  Tricep Dips (using a chair or bench) – 3 sets of 10 reps
5.  Bicep Curls (with dumbbells) – 3 sets of 12 reps
•   Cooldown (5-10 mins): Arm and shoulder stretching.

Day 5: Core and Stability

•   Warm-up (5-10 mins): Light cardio and core activation (cat-cow, standing side bends).
•   Workout:
1.  Plank – 3 sets, hold for 30-45 seconds each
2.  Russian Twists – 3 sets of 20 twists (10 per side)
3.  Bicycle Crunches – 3 sets of 15 reps per side
4.  Superman Hold – 3 sets, hold for 20-30 seconds each
5.  Leg Raises – 3 sets of 12 reps
•   Cooldown (5-10 mins): Full body stretching.

Day 6: Lower Body and Conditioning

•   Warm-up (5-10 mins): Light cardio and dynamic leg stretches.
•   Workout:
1.  Bodyweight Squat Jumps – 3 sets of 12 reps (or regular squats if jumps are too intense)
2.  Step-ups (on a bench or sturdy surface) – 3 sets of 10 reps per leg
3.  Deadlifts (dumbbell or bodyweight) – 3 sets of 12 reps
4.  Side Lunges – 3 sets of 10 reps per leg
5.  Mountain Climbers – 3 sets, 30 seconds each set
•   Cooldown (5-10 mins): Stretch focusing on hamstrings, quads, and calves.

Day 7: Rest and Recovery

•   Activity: Full rest day. Optionally, do light stretching or meditation to relax.
•   Focus: Let your muscles fully recover.

Additional Tips for Success:

1.  Form First: Focus on mastering proper form to avoid injury.
2.  Use Weights Appropriately: If you don’t have dumbbells, use household items like water bottles or books to add resistance.
3.  Progress Gradually: As you get stronger, increase the weight or resistance used, or add more reps.
4.  Hydration and Nutrition: Ensure you’re drinking plenty of water and eating a balanced diet to support your training.
5.  Rest: Recovery is just as important as working out, so don’t skip your rest days.

This plan is a great introduction to resistance training. Once you feel more comfortable, you can start increasing the intensity by adding more weight or trying more challenging variations of the exercises.