Understanding photophobia (light sensitivity)

Of course! It's great that you're starting resistance training. Remember to listen to your body and start with weights that feel challenging but manageable. Here's a 7-day workout plan to ease you into resistance training:

Day 1: Upper Body

Warm-up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks)

Bench Press: 3 sets x 10 reps

Bent-over Rows: 3 sets x 10 reps

Overhead Shoulder Press: 3 sets x 10 reps

Bicep Curls: 3 sets x 10 reps

Tricep Dips or Skull Crushers: 3 sets x 10 reps

Cool down: Stretching for 5-10 minutes focusing on upper body muscles

Day 2: Lower Body

Warm-up: 5-10 minutes of light cardio

Squats: 3 sets x 10 reps

Lunges: 3 sets x 10 reps each leg

Deadlifts (or Romanian Deadlifts for beginners): 3 sets x 10 reps

Calf Raises: 3 sets x 15 reps

Leg Press: 3 sets x 10 reps

Cool down: Stretching for 5-10 minutes focusing on lower body muscles

Day 3: Rest or Active Recovery

Engage in light activities like walking, yoga, or swimming to promote recovery and flexibility. 

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Day 4: Core

Warm-up: 5-10 minutes of light cardio

Plank: 3 sets x 30 seconds

Russian Twists: 3 sets x 15 reps each side

Bicycle Crunches: 3 sets x 15 reps each side

Leg Raises: 3 sets x 10 reps

Mountain Climbers: 3 sets x 20 reps

Cool down: Stretching for 5-10 minutes focusing on core muscles

Day 5: Full Body

Warm-up: 5-10 minutes of light cardio

Squat Press: 3 sets x 10 reps

Dumbbell Rows: 3 sets x 10 reps each arm

Push-ups: 3 sets x 10 reps

Deadlifts: 3 sets x 10 reps

Plank with Shoulder Taps: 3 sets x 10 reps each side

Cool down: Stretching for 5-10 minutes focusing on all major muscle groups

Day 6: Cardio

Engage in 30-45 minutes of moderate to vigorous cardio exercise such as running, cycling, or swimming.

Day 7: Active Recovery

Focus on activities like walking, yoga, or light stretching to promote recovery and flexibility.

Remember to stay hydrated, maintain proper form, and rest when needed. It's also essential to gradually increase the intensity and weights as you progress. Enjoy your workouts! 

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