Beginner Friendly Easy Workout : Here’s a beginner-friendly 7-day resistance training workout plan to help you ease into it:
Easy Workout For Beginners :
Day 1: Full Body Workout
- Squats: 3-set, 8–10 repetitions
- Push-ups: Three sets of eight to ten repetitions
- Bent-over rows: 3 sets of 8–10 repetitions (with dumbbells or resistance belts)
- Plank: Hold for 30 to 1 minute; take a 1- to 2-minute break in between each exercise.
Day 2: Rest or Light Cardio
Day 3: Upper Body Workout
- Shoulder press with a dumbbell: 3 sets of 8–10 reps
- 3 sets of 8–10 repetitions for bicep curls
- Tricep drops: 3 sets of 8–10 repetitions (using a bench or chair).
- 3 sets of 8–10 repetitions for the dumbbell chest press
- Take a one to two minute break after every exercise.
Day 4: Rest or Light Cardio
Day 5: Lower Body Workout
- Lunges: three sets of eight to ten repetitions each leg, alternating legs
- Three sets of eight to ten repetitions of Romanian deadlifts using dumbbells or a barbell.
Three sets of 12–15 repetitions for calf lifts - Three sets of ten to twelve glute bridges.
Every exercise, take a one to two minute break.
Day 6: Rest or Light Cardio
Day 7: Core and Stability Workout
- Three sets of 12–15 repetitions per side for bicycle crunches
- Russian twists: three sets of 12–15 repetitions per side, with or without weight
- Three sets of 10–12 taps per side on a plank with shoulder taps
Superman: Perform three sets of ten to twelve reps, with a one- to two-minute rest in between.
Recall that you should begin with lesser weights and raise them gradually as you get more used to the workouts. In order to enable adequate recovery, it’s also critical to pay attention to your body and take rest days when necessary. To avoid injury, always warm up before an exercise and cool down afterward.
