The Basic Week: A 7-Day Plan for Building Strength and Fitness

The Basic Week: A 7-Day Plan for Building Strength and Fitness

7 days to become strong and fit!

This week is a great time to start building strength and fitness because it’s not too late. You don’t have to spend money on expensive gym memberships or take years off from your life. All you need are some basic tools, a few simple exercises, and the desire to change up your routine every now and then.

You might think that it would be difficult to do all these things, but I’m here to tell you that it isn’t. If you’re willing to put in the work, you’ll soon see results.

What Is Strength Training?

Strength training is simply a term used to describe any exercise that increases your body’s ability to produce force. For example, if you want to lift more than what you could before, strength training will allow you to do so. Some examples of strength training include lifting weights, running sprints, jumping rope, throwing a ball around the yard or even doing pushups and sit ups. There are many different types of exercises that increase one’s strength and power.

More Strength Training Advice

The great thing about strength training is that you can do it at any age. You don’t need to be an adult to start strength training. In fact, children can benefit greatly by doing these types of exercises. This is why elementary schools now have mandatory physical education classes.

Research has proven that strength training can help kids become more fit, improve their posture, and decrease the chances of developing childhood obesity. Even though your parents might not think so, these exercises are not only good for your body but also for your mind.

When doing strength training exercises, it is always a good idea to start out slow and easy. This means that you should never try to do too much weight or too many repetitions. This can actually cause you to get hurt rather than gain any benefits at all.

It is best to start with a weight that is manageable and allow your muscles time to strengthen. Start out by doing three sets of ten repetitions. If you feel like you can do more, then by all means add more weight or try to do more reps. You should never lift until you are unable to complete another repetition. This is called “hitting the wall”.

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Instead you want to push yourself, but not too hard.

If you are new to strength training or have a medical condition, it is best to seek advice from a doctor before beginning this program.

It’s All About The Weight and Repetitions!

The first thing that you need to focus on in these exercises are the weight and the repetitions of an exercise. You want to choose a weight that you feel comfortable with and also one that will challenge you. The repetition range is different for everyone, but as a beginner you should start out with a lighter weight and increase as you get stronger.

The weight and repetitions portions of this guide are broken into three categories: Beginner, Intermediate, and Advanced. The beginner category is great if you are a new to strength training, while the intermediate is intended for those who have been doing this for a few months. The advanced level is for those who have been strength training for at least a year or two and are looking for more of a challenge.

It is up to you which category you choose, but I would not move onto the next level until you feel that you are no longer making progress on the current one.

One other important thing to remember is that you should not work the same muscle two days in a row. For example, you shouldn’t do a bicep exercise on Monday and then do it again on Tuesday. Your muscles need time to recover, just like any other part of your body. This also goes for the amount of weight that you are using. If you worked your legs yesterday, don’t do a leg exercise today.

7 Days of Workouts

Here is a list of exercises that you should try to incorporate into your routine. You can create your own routine, but if you are a beginner, I would recommend following the Beginner or Intermediate 7-Day Workout Routine. If you are more advanced, the Advanced 7-Day Workout Routine is for you.

Remember, always warm up before you start your routine and cool down afterwards. This can help to prevent injury and get the most out of your workouts.

The Basic Week: A 7-Day Plan for Building Strength and Fitness - gym fit workout

7-Day Beginner Workout Routine

This is a great routine for those of you just starting out on your fitness journey. You will be working different areas every day while focusing on weight that is comfortable but still challenging for you. Always remember to warm up properly before each workout!

Monday: Chest and Back

Exercise Weight Repetitions Notes Bench Press Light-Medium 10-12 Wide Grip Pull-Ups 8-10 Add weight if possible Barbell Rows 8-10

Tuesday: Legs and Buns

Exercise Weight Repetitions Notes Squats Medium 10-12 Leg Extensions 8-10 Glute/Ham Raise 6-8 each leg Add weight if possible

Wednesday: Rest Day

Take a break and recharge!

Thursday: Arms

Exercise Weight Repetitions Notes Barbell Curls 8-10 Add weight if possible Press Light-Medium 10-12 Tricep Extensions Light-Medium 10-12

Friday: Rest Day

Again, take a break and recharge!

The Basic Week: A 7-Day Plan for Building Strength and Fitness - Picture

Saturday: Legs and Buns

Exercise Weight Repetitions Notes Squats Medium 10-12 Leg Extensions 8-10 Glute/Ham Raise 6-8 each leg Add weight if possible

Sunday: Rest Day

Again, take a break and recharge!

7-Day Intermediate Workout Routine

If you are more of an intermediate lifter, this routine will provide more of a challenge for you. You will be targeting the same areas you did in the beginner routine, however you will be using slightly heavier weight. Always remember to warm up and cool down properly before and after each workout!

Monday: Chest and Back

Exercise Weight Repetitions Notes Bench Press Medium 10-12 Wide Grip Pull-Ups 8-10 Add weight if possible Barbell Rows 8-10

Tuesday: Legs and Buns

Exercise Weight Repetitions Notes Squats Heavy 6-8 Leg Press Medium 10-12 Glute/Ham Raise 8-10 each leg Add weight if possible

Wednesday: Rest Day

Take a day to rest!

The Basic Week: A 7-Day Plan for Building Strength and Fitness - gym fit workout

Thursday: Arms

Exercise Weight Repetitions Notes Barbell Curls 8-10 Add weight if possible Tricep Pushdowns 8-10 Dips (bodyweight) 2 min failure Add weight if possible

Friday: Rest Day

Saturday: Rest Day

Sunday: Rest Day

The Final Word

These are only suggestions for a fitness routine. You can switch up the order or switch up the exercises if you wish. If you find that you are struggling with one area, focus on that area and take away from another. As long as you are challenging yourself, you will continue to improve your fitness level and get closer to your goals.

So, what’s next?

It’s time to put it all together now! With these tips and suggestions, there are no excuses not to get started on your path to better health.

Remember to always consult with your physician before starting any exercise routine, especially one of a more strenuous nature!

Now get out there and start improving your life!

Last update on 2018-10-04 / Affiliate links / Images from Amazon Product Advertising API

Sources & references used in this article:

Carb Cycling 101: A Quick Start Guide & 7 Day Plan by BT Basics, YGTAS Back – rudymawer.com

Reliability and validity of the past year total physical activity questionnaire by J Driver, M van Aalst – 2011 – Harmony

… program that will propel you out of a training slump and help you achieve your strength and physique goals? Try Alex Savva’s 4-week plateau-busting training … by CM Friedenreich, KS Courneya… – American journal of …, 2006 – academic.oup.com