Example of a Weightlifting Chart

Weightlifting charts help lifters keep track of their progress as part of a body building or strength training program. Experts suggest that you should organize the program by cycles and upgrade to a superior level ofter four weeks of training with the same routines. Another major advantage of weightlifting charts is that they enable users to stay well organized. You just need to write down what groups of muscles you exercise on the training days, and then follow.


Thus if you plan the workout on Monday, Wednesday, Friday and Sunday, you will rest on the remaining days. If you train for chest and legs on Monday and Friday, you should train arms and back on Wednesday and Sunday. Sometimes the days allowed for rest can also be actively used with cardiovascular exercises that do not impair muscle mass growth and keep the athlete in a good shape. Put down the results at the end of every training cycle so that you can compare them over a specific period of time.


Lots of weightlifting charts are available for download. Once you have them on the computer as spreadsheets or .pdf files, you can print them and start working on them. You can post the charts in the home gym to keep your exercise goals more in focus. You should pay attention to the sources where you take the weightlifting charts from: they should be adequate for your training level, and they ought to be created by professional trainers. The charts can also be used in parallel with a training log book.

Moreover, when the lifter keeps track of his/her training practice, then, he/she can more easily tell which exercises have the highest efficiency. On the long run, you can thus develop the capacity of selecting the most successful methods for body improvement and physical strength growth. Besides regular weightlifting charts, you can use other specialized charts to record the calories burned, the glycemic index, the lifestyle activity and the cholesterol food intake. Normally, an insightful look into such aspects, leads to improvements in daily existence.

Last but not least, you should use weightlifting charts to make the transition from beginning weightlifting workouts to advanced exercises. Be aware that this happens in time, and you can't increase the training difficulty level abruptly. The passage should be progressive and well planned. Consequently, make your weightlifting program convenient and easy to keep up with by staying organized!