single shots

I need to start resistance training. Can you create a 7-day workout plan for me to ease into it?

—Miss waiza

Here’s a 7-day resistance training workout plan to help you ease into it:

Day 1 – Upper Body

1. Push-Ups: 3 sets of 8-10 reps
2. Dumbbell Rows: 3 sets of 8-10 reps per arm
3. Plank: 3 sets, hold for 20-30 seconds

Day 2 – Lower Body

1. Bodyweight Squats: 3 sets of 10-12 reps
2. Lunges: 3 sets of 10-12 reps per leg
3. Glute Bridges: 3 sets of 12-15 reps

Day 3 – Rest or Light Cardio

Day 4 – Upper Body

1. Dumbbell Bench Press: 3 sets of 8-10 reps
2. Bicep Curls: 3 sets of 10-12 reps
3. Tricep Dips (using a sturdy surface): 3 sets of 8-10 reps

Day 5 – Lower Body

1. Deadlifts (with proper form and light weights): 3 sets of 8-10 reps
2. Leg Raises: 3 sets of 12-15 reps
3. Plank: 3 sets, hold for 20-30 seconds

Day 6 – Rest or Light Cardio

Day 7 – Full Body

1. Squats: 3 sets of 10-12 reps
2. Push-Ups: 3 sets of 8-10 reps
3. Bent-Over Rows: 3 sets of 8-10 reps
4. Plank: 3 sets, hold for 20-30 seconds

Remember to warm up before each workout and cool down/stretch afterward. Start with weights that challenge you but allow proper form. Gradually increase the weights and intensity over time as you become more comfortable with these exercises. Consult a fitness professional if you’re new to resistance training to ensure you’re using correct form.