Certainly! Before starting any new exercise program, it's important to consult with your healthcare provider, especially if you have any pre-existing health conditions. Once you get the green light, here's a beginner-friendly 7-day resistance training plan that targets different muscle groups and includes both strength training and rest days. Make sure to warm up before each session and cool down afterward.

Day 1: Full Body Workout

1. Squats: 3 sets of 10 reps
2. Push-ups: 3 sets of 10 reps
3. Bent-over Rows: 3 sets of 10 reps
4. Plank: 3 sets, hold for 30 seconds each

Day 2: Rest or Light Cardio Take a break or engage in light cardio activities like walking, cycling, or swimming.

Day 3: Lower Body Focus

1. Lunges: 3 sets of 12 reps (each leg)
2. Leg Press (if available): 3 sets of 10 reps
3. Calf Raises: 3 sets of 15 reps
4. Seated Leg Curl: 3 sets of 12 reps

Day 4: Rest or Light Cardio

Day 5: Upper Body Focus

1. Dumbbell Bench Press or Chest Press: 3 sets of 10 reps
2. Lat Pulldowns or Assisted Pull-ups: 3 sets of 10 reps
3. Dumbbell Shoulder Press: 3 sets of 12 reps
4. Tricep Dips (using parallel bars or a sturdy chair): 3 sets of 12 reps

Day 6: Rest or Light Cardio

Day 7: Full Body Circuit Perform each exercise back-to-back with minimal rest between exercises. Rest for 1-2 minutes between circuits.

1. Bodyweight Squats: 3 sets of 15 reps
2. Push-ups: 3 sets of 12 reps
3. Dumbbell Rows: 3 sets of 12 reps (each arm)
4. Plank: 3 sets, hold for 45 seconds each

Remember to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you feel more comfortable and stronger. Listen to your body, and if you experience any pain (not to be confused with the normal discomfort of a workout), adjust or skip exercises accordingly. It's essential to have proper form to prevent injuries. If possible, consider working with a fitness professional to ensure you're performing exercises correctly.