Why Resistance Training?

Resistance training is any exercise that challenges your muscles to work against a force. This can include bodyweight exercises, dumbbells, resistance bands, or machines. The benefits include:

• Building muscle strength and endurance

• Boosting metabolism

• Enhancing joint health and stability

• Improving posture and balance

• Supporting fat loss and body composition

The 7-Day Resistance Training Plan

This beginner-friendly workout plan will introduce you to a variety of resistance exercises over the course of a week. It uses bodyweight movements and simple tools like dumbbells or resistance bands to build strength, improve mobility, and give your body the recovery it needs.

Day 1: Full-Body Bodyweight Workout

Warm-up:

5-10 minutes of light cardio (e.g., walking, cycling) + dynamic stretches (e.g., leg swings, arm circles).

Workout:

1. Squats – 3 sets of 10-12 reps

2. Push-ups (modified on knees if needed) – 3 sets of 8-10 reps

3. Glute Bridges – 3 sets of 12-15 reps

4. Plank – 3 sets, hold for 20-30 seconds

5. Superman Hold – 3 sets, hold for 20-30 seconds

Cool-down:

Stretching for 5-10 minutes (focus on legs, arms, and back).

Day 2: Active Recovery (Mobility & Stretching)

Activities:

Take it easy today! Focus on flexibility and mobility with gentle stretching or yoga. Spend about 20-30 minutes working on your flexibility, targeting all major muscle groups