Simple 7-day workout plan

 It's important to start gradually to allow your body to adapt to resistance training. Here's a simple 7-day workout plan to help you ease into it. Remember to warm up before each session and cool down afterward. If you have any pre-existing health conditions or concerns, it's advisable to consult with a healthcare professional before starting a new exercise program.

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, hold for 30 seconds each

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

Day 3: Lower Body Focus

1. Lunges - 3 sets of 10 reps per leg
2. Deadlifts (bodyweight or with light weights) - 3 sets of 10 reps
3. Leg Press (if available) - 3 sets of 10 reps
4. Calf Raises - 3 sets of 15 reps

Day 4: Rest or Light Cardio

Day 5: Upper Body Focus

1. Dumbbell Bench Press or Push-ups - 3 sets of 10 reps
2. Lat Pulldowns or Assisted Pull-ups - 3 sets of 10 reps
3. Overhead Shoulder Press - 3 sets of 10 reps
4. Tricep Dips - 3 sets of 10 reps

Day 6: Rest or Light Cardio

Day 7: Full Body Workout (variation)

1. Goblet Squats - 3 sets of 12 reps
2. Dumbbell Chest Flyes - 3 sets of 12 reps
3. Seated Cable Rows - 3 sets of 12 reps
4. Plank with Shoulder Taps - 3 sets, 45 seconds each

Notes:

• Start with a weight that challenges you but allows you to maintain proper form.
• Rest for 1-2 minutes between sets.
• Listen to your body and modify exercises as needed.
• Gradually increase the intensity and volume as you become more comfortable.

It's crucial to progress at your own pace and gradually increase the intensity as your strength improves. If you're new to resistance training, consider working with a fitness professional to ensure proper form and technique. Also, ensure you are fueling your body with a balanced diet and staying hydrated.