Beginner 7-Day Resistance Training Workout Plan

Start your fitness journey with this 7-day beginner resistance training plan! You'll build strength, improve form, and stay injury-free with targeted workouts for every muscle group.

FITNESS

razarna

5/20/20246 min read

Resistance Training
Resistance Training

Kickstart your fitness journey with our beginner-friendly 7-day resistance training workout plan! This plan is designed to ease you into resistance training, helping you build strength, improve form, and avoid injury. Each day targets different muscle groups to ensure balanced development and ample recovery time. This plan covers everything from upper-body push exercises to core and full-body workouts. Follow along, stay consistent, and watch your strength and fitness improve over the week. Remember to warm up before each session and cool down/stretch afterward for the best results. Ready to get started? Let's go!

7-Day Resistance Training Workout Plan

Day 1: Upper Body (Push)

  • Warm-up: 5-10 minutes of light cardio (e.g., brisk walking, jogging)

  • Exercises:

    1. Push-Ups: 3 sets of 10-12 reps

    2. Dumbbell Bench Press: 3 sets of 10-12 reps

    3. Dumbbell Shoulder Press: 3 sets of 10-12 reps

    4. Tricep Dips: 3 sets of 10-12 reps

    5. Lateral Raises: 3 sets of 12-15 reps

  • Cool Down: Stretching focusing on chest, shoulders, and triceps

Recommended Equipment: For this workout, you might need a set of dumbbells. For quality and affordability, we recommend the Amazon Basics Neoprene Dumbbell Set.

Day 2: Lower Body

  • Warm-up: 5-10 minutes of light cardio

  • Exercises:

    1. Bodyweight Squats: 3 sets of 15 reps

    2. Dumbbell Lunges: 3 sets of 10 reps per leg

    3. Leg Press: 3 sets of 12 reps

    4. Calf Raises: 3 sets of 15 reps

    5. Hamstring Curls: 3 sets of 12 reps

  • Cool Down: Stretching focusing on quads, hamstrings, and calves

Recommended Equipment: Use the CAP Barbell Adjustable Dumbbell Set for versatile lower-body workouts.

Day 3: Rest or Active Recovery

  • Light activities such as walking, yoga, or gentle stretching

Day 4: Upper Body (Pull)

  • Warm-up: 5-10 minutes of light cardio

  • Exercises:

    1. Pull-Ups or Assisted Pull-Ups: 3 sets of 5-10 reps

    2. Bent Over Dumbbell Rows: 3 sets of 12 reps

    3. Lat Pulldowns: 3 sets of 12 reps

    4. Bicep Curls: 3 sets of 12-15 reps

    5. Face Pulls: 3 sets of 15 reps

  • Cool Down: Stretching focusing on back and biceps

Recommended Equipment: A pull-up bar is essential for this workout. The Iron Gym Pull-Up Bar is a sturdy and easy-to-install option.

Day 5: Core and Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Exercises:

    1. Planks: 3 sets of 30-60 seconds

    2. Russian Twists: 3 sets of 20 reps

    3. Leg Raises: 3 sets of 15 reps

    4. Bicycle Crunches: 3 sets of 20 reps

    5. Mountain Climbers: 3 sets of 30 seconds

  • Cool Down: Stretching focusing on core muscles

Recommended Equipment: A good exercise mat can make core exercises more comfortable. We recommend the BalanceFrom GoYoga All-Purpose Yoga Mat.

Day 6: Full Body

  • Warm-up: 5-10 minutes of light cardio

  • Exercises:

    1. Deadlifts: 3 sets of 10 reps

    2. Dumbbell Clean and Press: 3 sets of 12 reps

    3. Goblet Squats: 3 sets of 15 reps

    4. Renegade Rows: 3 sets of 12 reps

    5. Burpees: 3 sets of 10 reps

  • Cool Down: Full body stretching

Recommended Equipment: We recommend the Yes4All Adjustable Dumbbells for deadlifts and full-body exercises for their versatility.

Day 7: Rest or Active Recovery

  • Light activities such as walking, yoga, or gentle stretching

Tips:

  • Form overweight: Focus on perfecting your form before increasing the weight.

  • Rest between sets: 60-90 seconds of rest between each set.

  • Hydrate and eat well: Stay hydrated and maintain a balanced diet to support your training.

Feel free to adjust the exercises and rep ranges based on your fitness level and comfort. If you have any pre-existing conditions or injuries, consult a fitness professional or healthcare provider before starting a new workout regimen.

Homemade Guacamole Recipes

Guacamole is a beloved dip that's easy to make and delicious. Whether you like it simple or with a twist, these recipes will have something for everyone. It's perfect for parties, snacks, or topping for your favorite dishes.

Classic Guacamole

Ingredients:

  • 3 ripe avocados

  • 1 lime, juiced

  • 1 teaspoon salt

  • 1/2 cup diced onion

  • 3 tablespoons chopped cilantro

  • 2 Roma tomatoes, diced

  • 1 teaspoon minced garlic

  • 1 pinch ground cayenne pepper (optional)

Instructions:

  1. Mash the avocados, lime juice, and salt in a medium bowl.

  2. Mix in onion, cilantro, tomatoes, and garlic.

  3. Stir in cayenne pepper if desired. Serve immediately or refrigerate.

Recommended Product: For the best guacamole, use a high-quality avocado masher like this one from Amazon: Avocado Masher.

Spicy Guacamole

Ingredients:

  • 3 ripe avocados

  • 1 lime, juiced

  • 1/2 teaspoon salt

  • 1/2 cup diced onion

  • 2 Roma tomatoes, diced

  • 2 tablespoons chopped cilantro

  • 1 jalapeño pepper, seeded and minced

  • 1 clove garlic, minced

Instructions:

  1. Mash the avocados in a bowl.

  2. Stir in lime juice, salt, onion, tomatoes, cilantro, jalapeño, and garlic.

  3. Adjust seasoning to taste. Serve immediately.

Mango Guacamole

Ingredients:

  • 3 ripe avocados

  • 1 lime, juiced

  • 1/2 teaspoon salt

  • 1/2 cup diced red onion

  • 1 ripe mango, peeled, pitted, and diced

  • 2 tablespoons chopped cilantro

  • 1 small jalapeño, seeded and minced (optional)

Instructions:

  1. In a bowl, mash avocados with lime juice and salt.

  2. Fold in onion, mango, cilantro, and jalapeño.

  3. Mix well and serve immediately.

Recommended Product: Make sure you have a sharp knife to dice mangoes perfectly: Sharp Chef's Knife.

Chunky Guacamole

Ingredients:

  • 4 ripe avocados

  • 2 limes, juiced

  • 1 teaspoon salt

  • 1/2 cup finely diced red onion

  • 3 Roma tomatoes, seeded and diced

  • 2 tablespoons chopped cilantro

  • 1 clove garlic, minced

Instructions:

  1. Mash 2 avocados until smooth, and dice the other 2.

  2. Mix mashed and diced avocados with lime juice and salt.

  3. Fold in onion, tomatoes, cilantro, and garlic. Serve immediately.

Recommended Product: Get the perfect texture with this avocado slicer: Avocado Slicer.

Greek Yogurt Guacamole

Ingredients:

  • 3 ripe avocados

  • 1/2 cup plain Greek yogurt

  • 1 lime, juiced

  • 1/2 teaspoon salt

  • 1/2 cup diced red onion

  • 2 tablespoons chopped cilantro

  • 1 Roma tomato, diced

Instructions:

  1. Mash avocados in a bowl.

  2. Mix in Greek yogurt, lime juice, and salt.

  3. Stir in onion, cilantro, and tomato. Serve immediately.

Recommended Product: Add some zest with this citrus juicer: Citrus Juicer.

Guacamole with Pomegranate Seeds

Ingredients:

  • 3 ripe avocados

  • 1 lime, juiced

  • 1/2 teaspoon salt

  • 1/2 cup diced red onion

  • 1/4 cup pomegranate seeds

  • 2 tablespoons chopped cilantro

Instructions:

  1. Mash avocados with lime juice and salt in a bowl.

  2. Fold in onion, pomegranate seeds, and cilantro.

  3. Mix well and serve immediately.

Bacon Guacamole

Ingredients:

  • 3 ripe avocados

  • 1 lime, juiced

  • 1/2 teaspoon salt

  • 1/2 cup diced onion

  • 3 strips cooked bacon, crumbled

  • 2 tablespoons chopped cilantro

  • 1 Roma tomato, diced

Instructions:

  1. Mash avocados with lime juice and salt in a bowl.

  2. Stir in onion, bacon, cilantro, and tomato.

  3. Serve immediately.

Recommended Product: Cook your bacon perfectly every time with this bacon cooker: Bacon Cooker.

Roasted Garlic Guacamole

Ingredients:

  • 3 ripe avocados

  • 1 lime, juiced

  • 1/2 teaspoon salt

  • 1/2 cup diced red onion

  • 1 head garlic, roasted and mashed

  • 2 tablespoons chopped cilantro

Instructions:

  1. Mash avocados with lime juice and salt in a bowl.

  2. Stir in onion, roasted garlic, and cilantro.

  3. Mix well and serve immediately.

Recommended Product: Roast garlic effortlessly with this garlic roaster: Garlic Roaster.

Cilantro Lime Guacamole

Ingredients:

  • 3 ripe avocados

  • 1 lime, juiced

  • 1/2 teaspoon salt

  • 1/2 cup diced onion

  • 1/4 cup chopped cilantro

  • 1 clove garlic, minced

Instructions:

  1. Mash avocados with lime juice and salt in a bowl.

  2. Fold in onion, cilantro, and garlic.

  3. Serve immediately.

Guacamole with Pineapple

Ingredients:

  • 3 ripe avocados

  • 1 lime, juiced

  • 1/2 teaspoon salt

  • 1/2 cup diced red onion

  • 1/2 cup diced fresh pineapple

  • 2 tablespoons chopped cilantro

Instructions:

  1. Mash avocados with lime juice and salt in a bowl.

  2. Stir in onion, pineapple, and cilantro.

  3. Serve immediately.

Avocado Hummus Guacamole

Ingredients:

  • 2 ripe avocados

  • 1/2 cup hummus

  • 1 lime, juiced

  • 1/2 teaspoon salt

  • 1/2 cup diced red onion

  • 1 clove garlic, minced

Instructions:

  1. Mash avocados with hummus, lime juice, and salt in a bowl.

  2. Stir in onion and garlic.

  3. Serve immediately.

Recommended Product: Get smooth hummus every time with this food processor: Food Processor.

Guacamole with Corn

Ingredients:

  • 3 ripe avocados

  • 1 lime, juiced

  • 1/2 teaspoon salt

  • 1/2 cup diced red onion

  • 1/2 cup cooked corn kernels

  • 2 tablespoons chopped cilantro

Instructions:

  1. Mash avocados with lime juice and salt in a bowl.

  2. Fold in onion, corn, and cilantro.

  3. Serve immediately.

Recommended Product: Enjoy fresh corn with this corn stripper: Corn Stripper.

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