Kickstart Your Strength Journey: A 7-Day Beginner Resistance Training Plan
Resistance training is a game-changer for building strength, improving mobility, and boosting overall health. At Whitebelt Athletics, we focus on functional movement patterns to help beginners ease into training with confidence. This 7-day resistance training plan introduces newcomers to the seven key movement patterns—Push, Pull, Hinge, Squat, Lunge, Carry, and Rotate—while prioritizing proper form and gradual progression. Whether you’re in a gym or at home, this plan, paired with key training considerations, will set you up for success in your strength journey.
The Training Plan
This plan includes 4 training days over the course of the week, with rest or active recovery (walking) on non-training days. Each session targets 2 movement patterns, using bodyweight or light weights (dumbbells, kettlebells, or household items like water jugs for at-home workouts). Perform 3-4 sets of 8–12 reps for each exercise, resting 60–90 seconds between sets. Form and control are key in this early stage.
Day 1: Push & Squat
- Push-Up (Gym: Standard push-up; Home: Knee push-up, on an elevated surface like a coffee table, or against a wall) – Keep core tight, lower chest to elbow height.
- Overhead Press (Gym: Dumbbells; Home: Water jugs or Backpack) - Keep core tight, Press implement from shoulder to over head.
- Bodyweight Squat (Gym/Home: Same) – Knees track over toes, send hips backward, lower hips to lowest level with proper form.
- Goblet Squat (Gym: Kettlebell or Dumbbell; Home: Water jug or Backpack) - Hold implement in front of chin, keep chest up, lower hips to lowest level with proper form.
- Rest 60–90 seconds between sets.
Day 2: Rest or Active Recovery
- Walk for 30 minutes - You can knock it all out at once or have smaller doses like 3, 10 minute walks. It all counts! If you are up for a bit of mobility and stretching, go for it.
Day 3: Pull & Hinge
- Dumbbell Row (Gym: Use dumbbell; Home: Use water jug or backpack) – Pull weight to hip, keep back straight.
- Assisted Pull-up (Gym: Pullup machine or Lat pull down machine; Home: Foot on chair) - Use assistance to help bring your chin to the bar.
- Bodyweight Glute Bridge (Gym/Home: Same) – Lie on back, knees bent, lift hips to form a straight line.
- Modified Sumo Deadlift - (Gym: Kettlebell; Home: Use a water jug or backpack) - Feet slightly wider than should width, hands inside knees, back flat, stand with implement.
- Rest 60–90 seconds between sets.
Day 4: Rest or Active Recovery
- Walk for 30 minutes. Same rules.
Day 5: Lunge & Rotate
- Bodyweight Forward Lunge (Gym/Home: Same) – Step forward, keep front knee over ankle, torso upright.
- Step-ups (Gym: Box; House: Chair, Coffee Table) - Keep feet straight, stand tall onto box or table.
- Seated Russian Twist (Gym: Use light weight; Home: Use a book) – Twist torso slowly, keep core engaged.
- Throws (Gym: Medicine ball; Home: Frisbee, Football, or similar) - Spend a few minutes throwing, hopefully with a partner. Bonus points for this because it is not only a functional pattern, IT IS FUN!!!
- Rest 60–90 seconds between sets.
Day 6: Rest or Active Recovery
- Walk for 30 minutes. Same rules.
Day 7: Carry & Full-Body
- Farmer’s Carry (Gym: Dumbbells; Home: Two water jugs) – Walk a desired distance - aiming for 1 minute, keep shoulders back, core tight.
- Get Up (Gym: Sandbag or Medicine ball; Home: Backpack) – Grab object, roll to side, sit, lunge, stand moving with control.
- Rest 60–90 seconds between sets.
Training Considerations
- Frequency: Train 3–4 times per week to allow recovery while building consistency. Rest days prevent burnout and muscle soreness.
- Volume: Start with 3-4 sets of 8–12 reps to build technique without overwhelming your body. Progress by adding sets or reps gradually.
- Intensity: Use bodyweight or lighter weights to prioritize form. Increase weight only when you can complete reps with control.
- Progression: Focus on mastering form before adding weight or reps. Aim to increase intensity every 2–3 weeks.
- Recovery: Sleep 7–8 hours, eat adequate protein, and stay hydrated to support muscle repair. Active recovery days enhance mobility and reduce stiffness.
Conclusion
This training week introduces resistance training through functional movements, setting a foundation for strength and confidence. The movements listed are by no means exhaustive. Rather, they are designed to give examples of the types of functional movements that we believe make us more robust beings. They also may help reduce the guess work and uncertainty of starting your resistance training. Whether in a gym or at home, these exercises are accessible and scalable. By focusing on form, moderate frequency, and proper recovery, you’ll build a sustainable habit that supports long-term health. Start at home with this simple strategy and feel the difference strength training makes.
If you are looking for a more sophisticated training regimen with coaching guidance OR you would like to train with likeminded people like yourself, join us at Whitebelt Athletics.
Book your No Sweat Intro HERE to chat with our staff about your goals. We will see you at the gym!
