Weightlifting Exercise Charts

Weightlifting exercise charts can be purchased (typically nicer printed versions or computer software with various bells and whistles) or downloaded and printed on your home printer for free. What is the point of these charts, and why would you bother taking on more paper shuffling in your life, let alone pay good money for that privilege?

There is no universal rule for how weightlifting exercise charts should look, but most are arranged in a grid where you have a row for each exercise you do in any given workout. Columns note the number of sets, reps, and weights used. This has two main benefits:

1. It allows you to plan ahead. People who go to the gym with a vague idea along the lines of, "Uh, I think I'll do chest today," tend to end up with a lot of bench presses, little variation, and no clue why they're getting so-so results. However, if you take the time to think through your workout before setting foot in the gym, you can make sure to hit each muscle group with a good mix of exercises, and set realistic set/rep/weight goals for each exercise.

2. In addition to not winging it whilst in the gym, having a solid paper trail allows you to go back and analyze mistakes and successes of the past. If you have no clue of how you're doing over the past couple months or year, how can you tell if all that sweat and effort you put in each week is getting the results you deserve? If you can see that you have gradually increased your bench press by a total of 30 lbs over the past 12 months, you're obviously doing something right. But if your squat benefits are dead in the water, it may be time to examine what you do differently and perhaps apply the same tricks you employ while benching.

As a side note, a chart can be helpful in analyzing and avoiding injuries too. If you develop shoulder joint problems for example, you can go in and examine your workout patterns. Perhaps you'll discover that you do a lot of exercises involving shoulders as a secondary muscle group, never giving that joint a chance to fully recover between workouts.

If you're serious about your fitness goals, it may be worthwhile to tap the power of your computer to optimize your results. Some health sites have free, online tools, while others offer subscription-based solutions or more traditional software packages to buy and install on your hard drive just like a budgeting program or game. The benefit of the latter is often (but not always) more comprehensive analysis options with integrated nutrition tracking, goal setting and other bells & whistles, while the former is, well, free. Do a Google search for "weightlifting charts" or "workout log" to get several good options.

In essence, weightlifting exercise charts are road maps to success. If you do not track your progress, you are fumbling in the dark hoping to get a lucky break more often than the other, more unpleasant kind of break. Whether you want to go all-out with a fancy software application is up to you, but at the very least, take a few minutes to scribble down what you do as you go through your workouts. It's not like you have anything better to do when catching your breath between sets anyway, do you?

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