Easy 7-day Resistance Training Workout Routine

Since you’re easing into resistance training, the goal isn’t to make you sore it’s to build the habit, learn movement patterns, and finish each workout feeling like you could have done a little more.

This is my 7-day beginner workout plan. I started with this one 8 years ago.

i am not a doctor, consulting with yours is still

Daily Habits

✓ Drink water throughout the day (follow your nephrologist’s fluid guidance)

✓ Prioritize whole foods

✓ Aim for 7,000–10,000 steps with cardio not just walking a dog type of steps

✓ Strength train 3–4 days per week

✓ Sleep 7–8 hours

Follow these Guidelines for exercise

• Warm up: 5–10 minutes of walking or cycling.

• Use a weight that feels like a 6–7 out of 10 effort.

• Rest 60–90 seconds between sets.

• Focus on slow, controlled movements.

• Finish with a 5-minute walk and light stretching.

  
  

Day 1 – Full Body Foundation

• Goblet Squat – 2 sets × 10 reps

• Dumbbell Chest Press – 2 × 10

• Seated Cable Row – 2 × 10

• Romanian Deadlift (dumbbells) – 2 × 10

• Plank – 2 × 20 seconds

• Walk 10 minutes afterward.

• Drink 24 grams protein shake immediately after for muscle recovery.

Day 2 – Active Recovery

• 20–30 minute brisk walk

• Stretch hips, chest, shoulders, and hamstrings

• Optional: 5 minutes of core

  • Dead Bugs – 2 × 10

  • Bird Dogs – 2 × 10 each side

  • Drink protein shake

Day 3 – Lower Body

• Leg Press – 3 × 10

• Dumbbell Romanian Deadlift – 3 × 10

• Glute Bridge – 3 × 12

• Step-Ups – 2 × 10 each leg

• Standing Calf Raises – 2 × 15

• Finish with a 10-minute walk.

• Protein shake

Day 4 – Recovery

• 30-minute walk

• Gentle mobility work

• Light stretching

• Drink protein shake

Day 5 – Upper Body

• Lat Pulldown – 3 × 10

• Dumbbell Shoulder Press – 2 × 10

• Seated Row – 3 × 10

• Dumbbell Bicep Curl – 2 × 12

• Rope Triceps Pushdown – 2 × 12

Finish with:

• Side Plank – 2 × 20 seconds each side

• Drink protein shake

Day 6 – Full Body

• Goblet Squat – 2 × 12

• Dumbbell Bench Press – 2 × 10

• Lat Pulldown – 2 × 10

• Walking Lunges – 2 × 10 each leg

• Farmer Carry – 2 × 30 seconds

• Walk 10–15 minutes afterward.

• Drink 24 grams of protein

Day 7 – Recovery

• 30–45 minute walk

• Stretch

• Hydrate well

• Get plenty of sleep

Your goal this week

Don’t worry about lifting heavy. Your only job is to:

• Show up.

• Learn the movements.

• Leave feeling good enough that you’re excited to come back.

  
  

By the end of the week, you’ll have completed 4 resistance training sessions, which is an excellent foundation. In week two, you can keep the same exercises and either add one more set or increase the weight slightly while maintaining good form.

Take photos in underwear weekly for your eyes only. If you wear high waisted covering body clothing than you will not see progress. If you hide than you are hiding from yourself too.