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Safe! Here's a basic 7-day strength training plan to get you started.

 

Day 1: Full body 


Squats: 3 sets of 8-10 reps 

Push-ups: 8-10 times x 3 sets  

Bent Over Rows: 3 sets of 8-10 reps 

Plank: 3 sets, held for 30-60 seconds 

Day 2: Rest or active recovery (stretching, yoga, walking) 


Day 3: Lower body 


Deadlift: 3 sets of 8-10 reps 

Lunges: 3 sets of 8-10 reps per leg. 

Calf raises: 3 sets of 12-15 reps 

Leg curls (if available): 3 sets of 8-10 reps 


Day 4: Rest or active recovery 


Day 5: Upper body 


Bench press (or chest press): 3 sets of 8-10 reps 

Chin-ups (or lat pulldowns): 3 sets of 8-10 reps 

Shoulder press: 3 sets of 8-10 reps 

Bicep curls: 3 sets of 10-12 reps 


Day 6: Rest or active recovery 


Day 7: Core and stability 


Plank variations (side plank, plank with leg raises): 3 sets, held for 30-60 seconds 

Russian Twist: 3 sets of 12-15 reps per side 

Stability ball crunches: 3 sets of 12-15 reps 

Bird dog: 3 sets of 8-10 reps per side. 


Remember to start with light weights and focus on correct form. Gradually increase the intensity and weight as you feel more comfortable and stronger. Always listen to your body and rest when needed.

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