7-Day Beginner Resistance Training Plan for Women 35+

Its Getting Started with Resistance Training

Starting a new fitness journey can be exciting and a bit daunting. If you're a woman over 35, resistance training is a great way to build strength and improve overall health. This 7-day beginner plan is designed to ease you into a routine that fits your lifestyle.

Resistance training uses weights or other resistance to strengthen muscles. It can help you maintain bone density, improve balance, and increase metabolism. Plus, it can make everyday tasks easier.

Day 1: Upper Body

Its important to have good form to avoid injury. If you're unsure about your form, consider coming to a class with us, watching tutorial videos or asking a trainer for guidance.

Day 2: Lower Body

Next, work on your lower body. Squats, lunges, and calf raises are excellent choices. Again, perform 2 sets of 12 repetitions. These exercises will help strengthen your legs and glutes, which are essential for daily activities like walking your workouts. Take breaks as needed and stay hydrated. Consistency is key, so focus on building a routine that you can stick with.

Day 3: Rest Day

Rest is crucial for muscle recovery. Use this day to relax and rejuvenate. Light activities like walking or stretching can help keep your body active without overworking your muscles.

Day 4: Core Strength

On the fourth day, target your core muscles. Exercises like planks, Russian twists, and leg raises can help strengthen your abdomen and back. A strong core supports your entire body and improves posture.

Remember to focus so you engage your core muscles effectively.

Day 5: Full Body

Combine upper body, lower body, and core exercises for a full-body workout. This can include a mix of squats, push-ups, and bicycle crunches. Performing a full-body workout helps ensure all major muscle groups are engaged.

Remember to listen to your body. If something feels too challenging, it's okay to modify the exercise or reduce the weight.

Day 6: Active Recovery

Active recovery involves light activities that promote blood flow without straining your muscles. Consider activities like yoga, stretching, or a gentle walk. These can help reduce muscle soreness and improve flexibility.

Day 7: Rest Day

End your week with another rest day. Take this time to reflect on your progress and plan for the next week. Consistency and patience are important as you build your strength and develop a healthy routine.

Starting a resistance training plan can be a rewarding experience. By following this 7-day beginner plan, you can gradually build strength and confidence. Always remember to listen to your body and make adjustments as needed.

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