{"id":141559,"date":"2025-05-29T14:00:09","date_gmt":"2025-05-29T14:00:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/141559\/"},"modified":"2025-05-29T14:00:09","modified_gmt":"2025-05-29T14:00:09","slug":"7-day-bodyweight-training-plan-for-beginners","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/141559\/","title":{"rendered":"7-Day Bodyweight Training Plan for Beginners"},"content":{"rendered":"<ul>\n<li>Bodyweight training builds strength without needing any equipment.<\/li>\n<li>Strength training supports your overall health, mood and daily function at any age.<\/li>\n<li>Start slow, focus on form and warm up to prevent injury.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Regardless of your age or exercise level, weight training is suitable for everyone. But if you\u2019re new to it, don\u2019t fret. Many beginners are unsure how to start a weight training program safely and effectively. To add to the challenge, many people lack access to a gym or essential equipment, such as dumbbells or weight machines. Fortunately, you don\u2019t need fancy equipment for a great weight training workout. In fact, your own body weight is all you need.\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Also known as <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7949443\/best-strength-training-exercises\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">strength training<\/a>, this form of exercise is important for developing strong, healthy muscles. Beyond feeling physically stronger, you&#8217;ll also likely notice benefits to other aspects of your health, such as <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/this-one-simple-habit-may-help-you-sleep-better-8683014\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">improved sleep<\/a>, a healthier body composition and a reduced risk of chronic diseases like type 2 diabetes and heart disease.\n<\/p>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019re new to strength training, try this 7-day bodyweight training plan\u2014designed specifically for beginners by certified personal trainers.\n<\/p>\n<p>  How to Start a Bodyweight Training Program  <\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While it may be tempting to jump straight into a weight training program, it\u2019s best to ease into it gradually and start with the basics.\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cFoundational movements like squats, glute bridges, push-ups and planks engage multiple muscle groups and can be scaled to any fitness level,\u201d says <a href=\"https:\/\/hourglassmom.com\/kerri-howell\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Kerri Howell, NASM-CPT, ACE-CPT<\/a>. \u201cAlthough bodyweight training is generally low risk, it\u2019s important to be mindful of form, especially for beginners or those returning after injury. Focus on proper alignment and controlled movement rather than speed or volume.\u201d\n<\/p>\n<p id=\"mntl-sc-block_13-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Before beginning your workout, it\u2019s also important to warm up properly to reduce injury and ensure optimal movement.\n<\/p>\n<p id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cEach workout should begin with a warm-up consisting of dynamic stretching,\u201d says <a href=\"https:\/\/theknockoutroom.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Demi Dee, CPT<\/a>. Dynamic stretching is an active movement technique that involves moving your muscles and joints through a full range of motion in a controlled manner. Unlike static stretching, which involves holding a stretch in one position, dynamic stretching actively prepares your muscles and joints for physical activity by increasing blood flow and enhancing flexibility.\n<\/p>\n<p id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Plus, \u201ceach workout should end with a cool down that could include light cardio, static stretching (holding each stretch for 15\u201330 seconds), deep breathing and mobility drills (such as shoulder circles).\u201d\n<\/p>\n<p>  Your Bodyweight Training Plan  <\/p>\n<p id=\"mntl-sc-block_22-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> This weight training program provides a well-rounded plan that also prioritizes proper rest and recovery. As you grow stronger, feel free to modify the exercises for an added challenge, such as increasing the number of sets or reps. On the other hand, if you find this workout too difficult, consider adding in an extra rest day or reducing the number of reps or sets.\n<\/p>\n<p id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Here is an example of a 7-day bodyweight training plan that you can try:\n<\/p>\n<p>  Monday: Upper Body  <\/p>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Warm-up:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Jumping jacks<\/li>\n<li>Arm circles (forward and backward)<\/li>\n<li>Torso rotation<\/li>\n<li>Wrist rolls (both directions)<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"><strong>Workout:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Bent-knee push-up (2\u20133 sets of 10\u201315)<\/li>\n<li>Bench tricep dips (2\u20133 sets of 10\u201315)<\/li>\n<li>Wall shoulder press (2\u20133 sets of 10\u201315)<\/li>\n<li>Straight arm plank (as long as possible)<\/li>\n<li>Bicep curls with household item (2\u20133 sets of 10\u201315)\u00a0<\/li>\n<li>For this exercise, select a lightweight household item (e.g., a water bottle, a book, etc.).\u00a0<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Cool-down:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_37-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>5\u201310 minute walk<\/li>\n<li>Light stretching (e.g., tricep, chest stretches)<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_39-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Modifications\/Tips:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_41-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>For a greater challenge, try a traditional straight-leg push-up<\/li>\n<\/ul>\n<p>  Tuesday: Lower Body\u00a0  <\/p>\n<p id=\"mntl-sc-block_44-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Warm-up:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_46-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Light jog on the spot, jumping jacks or a brisk 10-minute walk<\/li>\n<li>Leg swings (10\u201320 each side)<\/li>\n<li>Bodyweight squats with hip hinge (set of 10)<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_48-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Workout:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_50-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Glute bridges (3 sets of 12\u201315)<\/li>\n<li>Bodyweight squats (3 sets of 12\u201315)<\/li>\n<li>Step-ups or reverse lunges (2\u20133 sets of 12\u201315)<\/li>\n<li>Bodyweight Romanian deadlift\/hip hinge (2\u20133 sets of 12\u201315)<\/li>\n<li>Clamshells (3 sets of 15\u201320)<\/li>\n<li>Standing calf raises (1\u20132 sets of 10\u201320 reps)<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_52-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Cool-down:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_54-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>5\u201310 minute walk<\/li>\n<li>Light stretching (e.g., quad, hamstring, hip flexor stretches)<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_56-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Modifications\/Tips:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_58-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>For a greater challenge, decrease the tempo of each movement (e.g., slow down the lowering of a squat) and\/or place a resistance band around your thighs (just above your knees) for glute bridges, squats and clamshells<\/li>\n<\/ul>\n<p>  Wednesday: Active Recovery\/Light Movement  <\/p>\n<p id=\"mntl-sc-block_61-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> To ensure proper recovery, use this day to engage in light movement that promotes blood flow while allowing your muscles to rest properly.\n<\/p>\n<p id=\"mntl-sc-block_63-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Options:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_65-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>20\u201330 minute walk<\/li>\n<li>Beginner yoga (e.g., 15-minute guided yoga) or light dynamic stretching\u00a0<\/li>\n<li>Static stretching\/foam roller<\/li>\n<\/ul>\n<p>  Thursday: Cardio  <\/p>\n<ul id=\"mntl-sc-block_68-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>30\u201360 minutes of cycling, swimming, running, brisk walking or cardio-based sports (e.g., soccer, tennis, pickleball, etc.)<\/li>\n<\/ul>\n<p>  Friday: Core and Abs  <\/p>\n<p id=\"mntl-sc-block_71-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Warm-up:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_73-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Light jog on the spot, jumping jacks or a brisk 10-minute walk<\/li>\n<li>Cat-cow stretch (1\u20132 sets of 10)<\/li>\n<li>Threading the needle stretch (10 per side)<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_75-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Workout:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_77-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Dead Bug exercise (10\u201315 per side)<\/li>\n<li>Pilates roll up with bent knee (1\u20132 sets of 10)<\/li>\n<li>Forearm plank (1\u20132 sets of 30-second holds)<\/li>\n<li>Bicycle crunches (1\u20132 sets of 15\u201320)<\/li>\n<li>Bird-dog (10\u201315 per side)<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_79-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Cool-down:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_81-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Child\u2019s pose (hold for 30 seconds)<\/li>\n<li>Cobra stretch (hold for 15\u201330 seconds)<\/li>\n<li>Knee-to-chest stretch (hold for 15\u201330 seconds on each side)<\/li>\n<li>Laying down for deep breathing (30\u201360 seconds)\u00a0<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_83-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Modifications\/Tips:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_85-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Ensure proper core engagement with each exercise and avoid performing movements too quickly, with greater focus on slow, controlled movement<\/li>\n<\/ul>\n<p>  Saturday: Full Body or Repeat Workout  <\/p>\n<p id=\"mntl-sc-block_88-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For today, you can choose between the full-body workout provided below or select one from earlier in the week that aligns with your goals (e.g., an additional leg day).\n<\/p>\n<p id=\"mntl-sc-block_90-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Warm-up:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_92-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Light jog on the spot, jumping jacks or a brisk 10-minute walk<\/li>\n<li>Arm circles (both directions)<\/li>\n<li>Torso twists<\/li>\n<li>Bodyweight squats (10 reps)<\/li>\n<li>Cat-cow stretch (1\u20132 sets of 10)<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_94-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Workout (repeat 2<\/strong>\u2013<strong>3 times):<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_96-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Bodyweight squats (10\u201315 reps)<\/li>\n<li>Bent-knee push-up (10\u201315 reps)<\/li>\n<li>Walking lunges (10 reps each side)<\/li>\n<li>Forearm or straight arm plank (30-second hold)<\/li>\n<li>Wall sit (30-second hold)<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_98-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Cool-down:<\/strong>\n<\/p>\n<ul id=\"mntl-sc-block_100-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Light stretching (e.g., quad, hamstring, bicep\/tricep)<\/li>\n<li>Child\u2019s pose (hold for 30\u201360 seconds)<\/li>\n<li>Cobra stretch (hold for 15\u201330 seconds)<\/li>\n<li>Other light yoga stretches<\/li>\n<\/ul>\n<p>  Sunday: Rest Day  <\/p>\n<p id=\"mntl-sc-block_103-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Use this day for complete rest. If you feel the need for some movement, opt for light activities such as a gentle walk, light stretching or yoga.\n<\/p>\n<p>  The Benefits of Bodyweight Training  <\/p>\n<p id=\"mntl-sc-block_106-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> You might think you need to lift heavy weights in the gym to reap benefits, but the truth is that <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7677528\/the-6-best-at-home-exercises-according-to-a-personal-trainer\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">bodyweight exercises<\/a> can lead to meaningful strength and muscle gains, especially for beginners.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_108-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cBodyweight training is an incredibly effective and approachable form of resistance training. It builds functional strength, improves balance and mobility and requires no equipment, making it ideal for beginners or anyone with a busy lifestyle,\u201d Howell explains.\n<\/p>\n<p id=\"mntl-sc-block_110-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201c[They] can be modified for all fitness levels, which makes them great for beginners. For example, you can start with knee push-ups and then progress to regular push-ups (on your toes),\u201d says Dee.\n<\/p>\n<p id=\"mntl-sc-block_112-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> However, as you become stronger, you may need to make the exercise more challenging (e.g., increasing the number of reps or sets, slowing the tempo or adding equipment) to continue seeing gains.\n<\/p>\n<p id=\"mntl-sc-block_114-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> As for health benefits, increasing the strength and health of your muscles can make daily activities easier, such as carrying heavy groceries or playing with your kids.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_116-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For individuals with metabolic issues such as type 2 diabetes and heart disease, a regular weight training program has been shown to reduce body fat and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/290891\/best-exercises-for-diabetes\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">improve blood sugar<\/a>, cholesterol and blood pressure.\n<\/p>\n<p id=\"mntl-sc-block_118-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Weight training also offers mental benefits, including <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7822525\/mental-benefits-of-exercise\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">improving mood<\/a>, self-esteem and brain health, while also reducing the risk of depression and anxiety.\n<\/p>\n<p id=\"mntl-sc-block_120-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Additional benefits include better balance and range of motion, a lower risk of falls in older adults, stronger bones and an overall improved quality of life.\n<\/p>\n<p>  Risks and Precautions  <\/p>\n<p id=\"mntl-sc-block_123-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Before starting an exercise program, it\u2019s always a good idea to get clearance from your healthcare provider, especially if you have any underlying medical conditions, are pregnant or are recovering from an injury.\n<\/p>\n<p id=\"mntl-sc-block_125-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> You may feel some minor soreness a day or two after a workout. However, if you feel any pain during or after your workout, stop immediately and consult a healthcare professional. If <a href=\"https:\/\/www.eatingwell.com\/sore-from-workout-what-to-do-to-feel-better-11721347\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">you\u2019re too sore<\/a> to complete the next day\u2019s workout, take a rest day to ensure proper recovery.\n<\/p>\n<p id=\"mntl-sc-block_127-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When exercising, prioritize good form and safe movement over reaching a certain number of reps or sets, as poor form can increase the risk of injury and decrease the effectiveness of the exercise.\n<\/p>\n<p id=\"mntl-sc-block_129-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cListening to your body and modifying exercises as needed is essential,\u201d Howell adds. \u201cWhen in doubt, working with a certified professional can provide guidance and reduce the risk of injury.\u201d\u00a0\n<\/p>\n<p>  The Bottom Line  <\/p>\n<p id=\"mntl-sc-block_132-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For a strong, healthy body, be sure to include weight training in your exercise routine.\u00a0Weight training is an excellent way to <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8021161\/what-to-eat-to-build-muscle\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">build muscle strength<\/a> and promote overall health. When starting a weight training program, it\u2019s best to start with bodyweight exercises and focus on proper form. As you get stronger, you can modify your workouts to add an extra challenge. The key is consistency over quantity to achieve the best results.<\/p>\n","protected":false},"excerpt":{"rendered":"Bodyweight training builds strength without needing any equipment. Strength training supports your overall health, mood and daily function&hellip;\n","protected":false},"author":2,"featured_media":141560,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1630,105,16,15],"class_list":{"0":"post-141559","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114591486612909778","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/141559","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=141559"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/141559\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/141560"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=141559"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=141559"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=141559"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}