A Comprehensive Guide to Effective Resistance Training Exercises

“Unlock Your Potential: The Ultimate Resistance Training Workout Routine for Beginners”

Before starting any new workout program, it’s important to consult with your healthcare provider, especially if you have any pre-existing health conditions. Once you get the green light, you can start with this 7-day beginner resistance training plan. Remember to start with lighter weights and gradually increase as you become more comfortable.

Day 1: Full Body Workout

  1. Squats: 3 sets of 10 reps
  2. Push-ups: 3 sets of 10 reps
  3. Bent-over Rows: 3 sets of 10 reps
  4. Plank: 3 sets of 30 seconds

Day 2: Active Rest or Cardio Go for a brisk walk, swim, or cycle for 30 minutes.

Day 3: Lower Body Focus

  1. Lunges: 3 sets of 12 reps per leg
  2. Leg Press (if available): 3 sets of 12 reps
  3. Calf Raises: 3 sets of 15 reps
  4. Seated Leg Curl: 3 sets of 12 reps

Day 4: Active Rest or Cardio Engage in another 30-minute cardio session.

Day 5: Upper Body Focus

  1. Bench Press or Chest Press (using dumbbells or a machine): 3 sets of 10 reps
  2. Lat Pull downs or Assisted Pull-ups: 3 sets of 10 reps
  3. Overhead Shoulder Press: 3 sets of 10 reps
  4. Tricep Dips or Tricep Pushdowns: 3 sets of 12 reps

Day 6: Active Rest or Cardio Choose your favourite cardio activity and do it for 30 minutes.

Day 7: Core and Stability

  1. Plank variations: Front plank, side plank – 3 sets of 30 seconds each
  2. Russian Twists: 3 sets of 15 reps per side
  3. Bicycle Crunches: 3 sets of 15 reps per side
  4. Superman Exercise: 3 sets of 12 reps

Remember to warm up before each session with 5–10 minutes of light cardio and dynamic stretches. Cool down with static stretches for 5–10 minutes after your workout. Gradually increase the intensity and weights as you become more comfortable with the exercises. Listen to your body and rest as needed. It’s essential to maintain good form to prevent injuries. If you feel any pain beyond normal muscle soreness, consult with a fitness professional.

Feel free to adjust the plan based on your preferences, fitness level, and equipment availability. And don’t forget to stay hydrated and fuel your body with a balanced diet.

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