Certainly! Starting a resistance training program is a great way to build strength and improve your overall fitness. It's important to begin gradually to prevent injury and allow your body to adapt to the new demands. Here's a 7-day beginner's resistance

Day 1: Full-Body Workout

Day 2: Rest or Light Cardio (e.g., walking or cycling)

Day 3: Upper Body

• Dumbbell Bench Press (or push-ups): 3 sets of 8 reps
• Dumbbell Bicep Curls: 3 sets of 10 reps
• Dumbbell Tricep Extensions (use one dumbbell with both hands if necessary): 3 sets of 10 reps
• Superman (back strengthening exercise): 3 sets of 12 reps

Day 4: Rest or Light Cardio

Day 5: Lower Body

• Lunges (each leg): 3 sets of 10 reps
• Dumbbell Deadlifts (or bodyweight glute bridges if no dumbbells): 3 sets of 10 reps
• Wall Sits: Hold for 30 seconds
• Plank: Hold for 30 seconds

Day 6: Rest or Light Cardio

Day 7: Full-Body Workout

• Squats: 3 sets of 10 reps
• Push-Ups (or modified push-ups): 3 sets of 8 reps
• Dumbbell Rows (you can use household items if you don't have dumbbells): 3 sets of 10 reps per arm
• Superman (back strengthening exercise): 3 sets of 12 reps

Repeat this 7-day cycle for the first few weeks to build a solid foundation. As you progress, you can gradually increase the weight, reps, and sets to make your workouts more challenging. Always prioritize proper form and listen to your body. If you experience pain, stop the exercise and consult a fitness professional or physical therapist.

Additionally, remember to warm up before each workout with light cardio (e.g., 5-10 minutes of jogging in place or jumping jacks) and cool down with some gentle stretching to prevent injury and promote flexibility. Stay hydrated, get enough rest, and maintain a balanced diet to support your fitness goals.

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