Remember to warm up before each session and consult with a fitness professional if you have any specific health concerns. Here’s a beginner-friendly plan:
Day 1:
Full-Body Workout
Squats: 3 sets of 10 reps
Push-ups (or modified push-ups): 3 sets of 8 reps
Bent-over dumbbell rows: 3 sets of 10 reps
Plank: 3 sets, hold for 20-30 seconds each
Day 2:
Rest or Low-Impact Activity (e.g., walking, swimming)
Day 3:
Lower Body Focus
Deadlifts (with proper form): 3 sets of 8 reps
Lunges: 3 sets of 10 reps per leg
Leg curls (using resistance bands or machine): 3 sets of 10 reps
Day 4:
Rest or Low-Impact Activity
Day 5:
Upper Body Focus
Dumbbell bench press: 3 sets of 8 reps
Shoulder press (with dumbbells or resistance bands): 3 sets of 10 reps
Bicep curls: 3 sets of 10 reps
Tricep dips (using a chair or bench): 3 sets of 8 reps
Day 6:
Rest or Low-Impact Activity
Day 7:
Core and Flexibility
Bicycle crunches: 3 sets of 15 reps
Russian twists: 3 sets of 12 reps (each side)
Superman pose: 3 sets, hold for 20-30 seconds each
Stretching exercises for major muscle groups
Remember to progress gradually, increasing the intensity and weight over time as your strength improves. Rest days are essential for recovery, so listen to your body and take them when needed. If you’re uncertain about any exercise, it’s best to seek guidance from a fitness professional. Good luck with your resistance training journey!