You need to start resistance training. you create a 7-day workout plan for You to ease into it?

 Certainly! Here's a 7-day beginner-friendly resistance training workout plan. The goal is to target different muscle groups, focus on proper form, and gradually build strength. You’ll need a pair of light dumbbells, resistance bands, or just your body weight.

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Day 1: Full-Body Intro

Warm-up: 5 minutes brisk walking or light cardio.

Bodyweight Squats: 3 sets of 10 reps.

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

Bent-over Dumbbell Rows: 3 sets of 10 reps per arm.

Plank: Hold for 20–30 seconds, 3 rounds.

Cool-down: Stretch major muscle groups (e.g., hamstrings, chest, shoulders).

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Day 2: Active Recovery

20–30 minutes of light activity (e.g., walking, yoga, or stretching).

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Day 3: Lower Body Focus

Warm-up: Dynamic stretches (e.g., leg swings, lunges with a twist).

Goblet Squats (use a dumbbell or bodyweight): 3 sets of 10 reps.

Glute Bridges: 3 sets of 12 reps.

Step-ups (onto a sturdy surface): 3 sets of 10 reps per leg.

Side-lying Leg Raises: 3 sets of 10 reps per leg.

Cool-down: Foam roll or stretch lower body muscles.

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Day 4: Upper Body Focus

Warm-up: Arm circles, shoulder rolls, light cardio.

Push-ups: 3 sets of 8–10 reps.

Dumbbell Shoulder Press: 3 sets of 10 reps.

Resistance Band Bicep Curls: 3 sets of 12 reps.

Dumbbell Tricep Kickbacks: 3 sets of 10 reps per arm.

Cool-down: Stretch upper body (triceps, shoulders, chest).

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Day 5: Core & Balance

Warm-up: 5 minutes light cardio.

Bird Dogs: 3 sets of 10 reps per side.

Dead Bugs: 3 sets of 10 reps per side.

Side Plank: Hold 15–20 seconds per side, 3 rounds.

Russian Twists (bodyweight or light weight): 3 sets of 20 reps (10 per side).

Cool-down: Gentle stretches for the core.

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Day 6: Active Recovery

Gentle yoga, swimming, or light cardio for 20–30 minutes.

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Day 7: Full-Body Review

Repeat Day 1 workout or choose your favorite exercises from the week.

Focus on improving form and slightly increasing reps or resistance.

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General Tips:

1. Progression: Start with lighter weights or resistance and increase gradually.

2. Rest: Take 30–60 seconds between sets.

3. Hydration & Nutrition: Drink water and maintain a balanced diet to fuel workouts.

4. Listen to Your Body: If something feels too difficult or causes pain, modify or skip it.

Let me know if you'd like more detail or adjustments!