I want you to download the free weight lifting chart on this page.
The weightlifting chart was made by us here at WLC so you know it's top-notch.
We made this chart because you need to start monitoring your strength gains on each exercise.
It's a must for better progress.
This free weightlifting chart will allow you to keep track of your progress on the best weight training exercises. This is something you MUST do if you want to make optimal progress.
In order to build muscle, you must get stronger!!!
You should always chart and graph your progress to ensure you are making continuous progress. The graph really helps your motivation because you get to see the strength gains you've made over several weeks.
At a Minimum… You Need to Track Your Progress on These Weight Lifting Exercises
You can add as many exercises as you like and graph as many as you'd like. You should always include the best compund exercises as a part of your program and always track the progress you make on those exercises.
For example, here are the exercises you should track at a minimum:
- Bench Press
- Overhead Press
Ensure you always include the exercises above or at least a version of the exercises above in your programs. If you don't use the above exercises in your weightlifting program, you are missing out on lots of muscle and strength.
Now, Let's Get to the Free Chart Download…
You will need Microsoft Excel or Open Office to view this file and update the file for your use. This chart is only a sample, so adapt it to your needs and your program.
The goal of this weightlifting chart is to get you thinking about what you should be tracking and how you should be tracking. Always track your progress and use the 1 rep max estimate to track your strength gains.
The 1 rep max formula has already been entered into the spreadsheet for you, so you can easily use this chart as a 1 rep max calculator too.
Download your free chart by right clicking on the link above and saving to your computer. The file is in Excel format, so open with Microsoft Excel or Open Office.