7-Day Bodyweight Training Plan for Beginners

Regardless of your age or exercise level, weight training is suitable for everyone. But if you’re new to it, don’t 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’t need fancy equipment for a great weight training workout. In fact, your own body weight is all you need.

Also known as strength training, this form of exercise is important for developing strong, healthy muscles. Beyond feeling physically stronger, you’ll also likely notice benefits in other aspects of your health, such as improved sleep, a healthy body composition and a reduced risk of chronic diseases like type 2 diabetes and heart disease.

If you’re new to strength training, try this 7-day bodyweight training plan—designed specifically for beginners by certified personal trainers.

How to Start a Bodyweight Training Program

While it may be tempting to jump straight into a weight training program, it’s best to ease into it gradually and start with the basics.

“Foundational movements like squats, glute bridges, push-ups and planks engage multiple muscle groups and can be scaled to any fitness level,” says Kerri Howell, NASM-CPT, ACE-CPT. “Although bodyweight training is generally low risk, it’s 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.”

Before beginning your workout, it’s also important to warm up properly to reduce injury and ensure optimal movement.

“Each workout should begin with a warm-up consisting of dynamic stretching,” says Demi Dee, CPT. 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.

Plus, “each workout should end with a cool down that could include light cardio, static stretching (holding each stretch for 15-30 seconds), deep breathing and mobility drills (such as shoulder circles).”

Your Bodyweight Training Plan

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.

Here is an example of a 7-day bodyweight training plan that you can try:

Monday: Upper Body

Warm-up:

• Jumping jacks
• Arm circles (forward and backward)
• Torso rotation
• Wrist rolls (both directions)

Workout:

• Bent-knee push-up (2-3 sets of 10-15)
• Bench tricep dips (2-3 sets of 10-15)
• Wall shoulder press (2-3 sets of 10-15)
• Straight arm plank (as long as possible)
• Bicep curls with household item (2-3 sets of 10-15) 
• For this exercise, select a lightweight household item (e.g., a water bottle, a book, etc.). 

Cool-down:

• 5-10 minute walk
• Light stretching (e.g., tricep, chest stretches)

Modifications/Tips:

• For a greater challenge, try a traditional straight-leg push-up

Tuesday: Lower Body 

Warm-up:

• Light jog on the spot, jumping jacks or a brisk 10-minute walk
• Leg swings (10-20 each side)
• Bodyweight squats with hip hinge (set of 10)

Workout:

• Glute bridges (3 sets of 12-15)
• Bodyweight squats (3 sets of 12-15)
• Step-ups or reverse lunges (2-3 sets of 12-15)
• Bodyweight romanian deadlift/hip hinge (2-3 sets of 12-15)
• Clamshells (3 sets of 15-20)
• Standing calf raises (1-2 sets of 10-20 reps)

Cool-down:

• 5-10 minute walk
• Light stretching (e.g., quad, hamstring, hip flexor stretches)

Modifications/Tips:

• 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

Wednesday: Active Recovery/Light Movement

To ensure proper recovery, use this day to engage in light movement that promotes blood flow while allowing your muscles to rest properly.

Options:

• 20-30 minute walk
• Beginner yoga (e.g., 15-minute guided yoga) or light dynamic stretching 
• Static stretching/foam roller

Thursday: Cardio

• 30-60 minutes of cycling, swimming, running, brisk walking or cardio-based sports (e.g., soccer, tennis, pickleball, etc.)

Friday: Core and Abs

Warm-up:

• Light jog on the spot, jumping jacks or a brisk 10-minute walk
• Cat-cow stretch (1-2 sets of 10)
• Threading the needle stretch (10 per side)

Workout:

• Dead Bug exercise (10-15 per side)
• Pilates roll up with bent knee (1-2 sets of 10)
• Forearm plank (1-2 sets of 30-second holds)
• Bicycle crunches (1-2 sets of 15-20)
• Bird-dog (10-15 per side)

Cool-down:

• Child’s pose (hold for 30 seconds)
• Cobra stretch (hold for 15-30 seconds)
• Knee-to-chest stretch (hold for 15-30 seconds on each side)
• Laying down for deep breathing (30-60 seconds) 

Modifications/Tips:

• Ensure proper core engagement with each exercise and avoid performing movements too quickly, with greater focus on slow, controlled movement

Saturday: Full Body or Repeat Workout

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).

Warm-up:

• Light jog on the spot, jumping jacks or a brisk 10-minute walk
• Arm circles (both directions)
• Torso twists
• Bodyweight squats (10 reps)
• Cat-cow stretch (1-2 sets of 10)

Workout (repeat 2-3 times):

• Bodyweight squats (10-15 reps)
• Bent-knee push-up (10-15 reps)
• Walking lunges (10 reps each side)
• Forearm or straight arm plank (30-second hold)
• Wall sit (30-second hold)

Cool-down:

• Light stretching (e.g., quad, hamstring, bicep/tricep)
• Child’s pose (hold for 30-60 seconds)
• Cobra stretch (hold for 15-30 seconds)
• Other light yoga stretches

Sunday: Rest Day

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.

The Benefits of Bodyweight Training

You might think you need to lift heavy weights in the gym to reap benefits, but the truth is that bodyweight exercises can lead to meaningful strength and muscle gains, especially for beginners. 

“Bodyweight 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,” Howell explains.

“[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),” says Dee.

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.

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. 

For individuals with metabolic issues such as type 2 diabetes and heart disease, a regular weight training program has been shown to improve blood sugar levels, cholesterol, blood pressure and reduce body fat.

Weight training also offers mental benefits, including improving mood, self-esteem and brain health, while also reducing the risk of depression and anxiety.

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.

Risks and Precautions

Before starting an exercise program, it’s 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.

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 you’re too sore to complete the next day’s workout, take a rest day to ensure proper recovery.

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.

“Listening to your body and modifying exercises as needed is essential,” Howell adds. “When in doubt, working with a certified professional can provide guidance and reduce the risk of injury.” 

The Bottom Line

For a strong, healthy body, be sure to include weight training in your exercise routine. Weight training is an excellent way to build muscle strength and promote overall health. When starting a weight training program, it’s 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.