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7-day beginner-friendly resistance training daily workout plan to help you ease into it with diet chart to maintain health and fitness

 7-day beginner-friendly resistance training daily workout plan to help crossfit you ease into it with diet chart to maintain health and fitness



7-day beginner-friendly resistance training workout plan to help you ease into it. This plan focuses on full-body workouts, emphasizing proper form and gradual progression.

The at-home workouts below require equipment and some of the movements can be substituted for bodyweight exercises in which you use your body’s own weight as resistance.


Day 1: Full-Body Workout

Warm-Up

  • 5-10 minutes of light cardio (e.g., brisk walking, jogging, or jumping jacks)

Exercises

  1. Bodyweight Squats: 3 sets of 10-12 reps
  2. Push-Ups (modify to knees if needed): 3 sets of 8-10 reps
  3. Bent-Over Dumbbell Rows: 3 sets of 10-12 reps (use light weights)
  4. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  5. Plank: 3 sets of 20-30 seconds

Cool-Down

  • 5-10 minutes of stretching, focusing on the muscles worked

Day 2: Rest or Light Activity

  • Light activity like walking, yoga, or stretching

Day 3: Lower Body

Warm-Up

  • 5-10 minutes of light cardio

Exercises

  1. Goblet Squats: 3 sets of 10-12 reps
  2. Lunges: 3 sets of 10 reps per leg
  3. Leg Press: 3 sets of 10-12 reps (if you have access to a machine)
  4. Calf Raises: 3 sets of 15-20 reps
  5. Glute Bridges: 3 sets of 12-15 reps

Cool-Down

  • 5-10 minutes of stretching

Day 4: Upper Body

Warm-Up

  • 5-10 minutes of light cardio

Exercises

  1. Dumbbell Bench Press: 3 sets of 10-12 reps
  2. Lat Pulldowns: 3 sets of 10-12 reps (use a machine if available)
  3. Dumbbell Bicep Curls: 3 sets of 10-12 reps
  4. Tricep Dips: 3 sets of 8-10 reps (use a bench or chair for support)
  5. Dumbbell Lateral Raises: 3 sets of 10-12 reps

Cool-Down

  • 5-10 minutes of stretching

Day 5: Rest or Light Activity

  • Light activity like walking, yoga, or stretching

Day 6: Full-Body Workout

Warm-Up

  • 5-10 minutes of light cardio

Exercises

  1. Bodyweight Squats: 3 sets of 10-12 reps
  2. Push-Ups: 3 sets of 8-10 reps
  3. Bent-Over Dumbbell Rows: 3 sets of 10-12 reps
  4. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  5. Plank: 3 sets of 20-30 seconds

Cool-Down

  • 5-10 minutes of stretching

Day 7: Active Recovery or Rest

  • Light activity like walking, yoga, or stretching

Tips for Success

  • Warm-Up Properly: Always warm up before starting your workouts to prevent injuries.
  • Focus on Form: Prioritize proper form over the amount of weight you're lifting. This helps prevent injuries and ensures you're working the correct muscles.
  • Stay Hydrated: Drink plenty of water before, during, and after your workouts.
  • Listen to Your Body: If something feels too challenging or causes pain (not to be confused with muscle fatigue), stop and reassess.
  • Gradual Progression: As you get more comfortable with the exercises, you can gradually increase the weight or the number of repetitions.

This plan is a starting point. As you become more accustomed to resistance training, you can increase the intensity, volume, and variety of exercises. If possible, consider consulting a fitness professional to tailor the plan to your specific needs and goals

Diet Chart



Day 1-7: Balanced Diet Plan

Breakfast:

  • Option 1: Oatmeal with fruits and nuts
  • Option 2: Greek yogurt with honey and berries

Mid-Morning Snack:

  • Option 1: Apple or banana
  • Option 2: Handful of almonds or walnuts

Lunch:

  • Option 1: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and olive oil dressing
  • Option 2: Quinoa bowl with black beans, corn, avocado, and salsa

Afternoon Snack:

  • Option 1: Carrot sticks with hummus
  • Option 2: Protein smoothie (protein powder, almond milk, spinach, banana)

Dinner:

  • Option 1: Baked salmon with sweet potatoes and steamed broccoli
  • Option 2: Stir-fried tofu with mixed vegetables and brown rice

Evening Snack (optional):

  • Option 1: Cottage cheese with pineapple
  • Option 2: A small piece of dark chocolate

Tips

  • Hydration: Aim for at least 8 glasses of water per day.
  • Portion Control: Eat moderate portions and listen to your hunger cues.
  • Consistency: Stick to the workout and diet plan consistently for the best results.
  • Rest: Ensure you get 7-8 hours of sleep each night to aid recovery and overall well-being.

Feel free to adjust the exercises and meals based on your preferences and dietary needs.

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