Weight Lifting Charts

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Weight lifting charts of all types can be found in this section of Weight Lifting Complete. The below is an index of all the pages here at WLC that include charts to help you with your weight lifting workouts.

I've included all of these charts here for you because I use all of them myself. I created these for myself and decided to share all of these with you. You will find great use in all of these weightlifting charts!

Create a “Weight Lifting Complete” folder on your computer and download all of these charts to that folder.

You will find all of these charts very useful now and in the future. If you need any help with these, please leave a comment on the corresponding page. I will gladly help you figure out how to use the chart.

Weight Lifting Charts That Help Plan a Weight Lifting Program

Charts for Planning a Weight Lifting Program. One of the most important things you can do in life is to start a weight lifting program. Weight lifting helps you achieve a feeling of accomplishment in your life. When you make progress at something, it makes you happy. The weight lifting charts below will help you get started with a weight lifting program.

– Bowflex Workout Chart. You will find an exercise chart, a workout schedule chart, and a sets and rep chart for the Free Bowflex Workout. You will also find a free download so you can print out and place in your workout log. Always take your workout log with you to the gym.

– Free Weightlifting Workout Charts. You'll find a full weightlifting workout program at this link with all the weight lifting charts you need to be successful. This workout program is highly recommended and a good one to start with here at WLC.

– Weightlifting Exercise Charts. You will find an online exercise chart here so you don't need Excel or any other program to open. This chart includes great weight lifting exercises by each major muscle group. You can use your smart phone to open this from a web browser. This chart works better at times than a download because you don't need a special app or program to view.

– Free Weight Lifting Rep Chart. You will find out which rep ranges will build muscle and strength along with the rep ranges that build power most effectively. The 4 to 6 rep range is one that has worked very well for me over the years. You'll see why in the weight lifting rep chart you'll find here.

– Free Weight Lifting Program Chart. This a full WLC Program weight lifting chart used with the very first WLC Program from this site in the year 2007. This program works great, and it's now available for all once again. All workout logs are printable for each and every workout. Start out with light weights and increase over the course of the workout. Weight can be decreased during the “RECOVERY” weeks that you see in the program chart.

– Weight Lifting Exercise Chart. This is a chart that includes weight lifting exercises listed out by major muscle group. When I choose a weight lifting workout for my next weight lifting cycle, I always want to choose a new exercise and focus on getting really strong on that exercise. This chart helps me do this by showing me all my options. It will help you do the same.

– Pyramid Weight Lifting Chart. This pyramid weight lifting chart can be very useful for warming up and for planning weights for each workout on an upcoming program. I don't recommend the pyramid style of training for every working set of a program, but this chart can be useful in many other ways. Once you start planning the amount of weight you are going to lift for certain WLC weight lifting workouts, you'll see why this chart is so useful.

– Dumbbell Exercise Chart. On this page, you'll find a dumbbell exercise chart that gives you some of the best exercises for each major muscle group and an exercise video to go with each exercise. This is a great way to plan a dumbbell only workout program.

Weight Lifting Charts That Help You Track Your Workouts

Charts for Tracking Your Workouts. Keeping track of your workouts is very important for many different reasons. 1) If you don't know what you lifted last workout, what do you lift this workout? 2) You should be getting stronger throughout a workout program. 3) Tracking your progress motivates you to continue so you don't quit. 4) You can make adjustments to your program when strength gains slow.

– Blank Weight Lifting Chart. Keeping track of your weight lifting workouts is highly important! If you don't know what you lifted last workout, then you aren't really trying to get better. The blank weight lifting chart is printable so you can take it to the gym with you.

– Free Weight Lifting Chart. You will be able to track your strength gains of every exercise and plot the results to see your progress on a plot. This is a great way to make sure you are making strength gains from workout to workout. Strength gains are the best indicator of muscle recovery from workouts.

Weight Lifting Charts That Help You Measure Strength Gains

Charts That Measure Strength Gains. Strength gains are the measure of effectiveness of your weight lifting workouts. Strength gains tell you if you are making progress and recovering from workouts properly. If strength gains slow, this might mean you aren't eating enough food overall, you aren't eating the right foods, you're doing too many exercises, and more. Tracking strength gains is a MUST!

– One Rep Max Calculator. A one rep max calculator is not for ego purposes and to tell others how much weight you can lift. This calculator helps you track your personal strength gains on each exercise from workout to workout even if a different number of reps are achieved. For example, you will know if you got stronger when lifting 185 pounds for 12 reps versus 235 pounds for 4 reps.

– Free Weightlifting Max Charts. This chart is great because you get a 1 rep max calculator, but you also get a table with every weight combination and rep combination up to 12 reps. This means you don't have to input your results into a calculator. You simply look at the weight you lifted and the number of reps lifted in the table. You will then find your 1 rep max. Or you can do the reverse to help plan your weight lifting program and weight used each workout.

– Weight Lifting Progress Chart. This chart is unique and very powerful because it allows you to enter the amount of weight and the number of reps lifted for each exercise of each workout. Enter only your best set for each exercise of each workout. You will then see your 1 rep max result for each workout. You simply track the progress of your 1 rep max over workouts to ensure you are getting stronger. You'll love this chart!

Weight Lifting Charts That Help You Measure Body Composition Progress

Charts That Measure Body Composition Progress. As you make progress in your weight lifting program, you might be getting stronger BUT are you building muscle and losing body fat? Strength gains are important for tracking the effectiveness of your workouts but body composition measures your health and appearance progress. If you're gaining too much fat, you're eating too much of the wrong foods. You can get very strong while gaining body fat. You don't want that so tracking your body composition is VERY important!

– Body Mass Index Chart. Body mass index is something I don't like to use for many good reasons. But some people are interested in their body mass index because many doctors use this as a measure of health for the “average” person. You will be able to find your BMI level quickly with this free chart.

– Body Fat Percentage Chart. You need to know your body fat percentage so you know if you're gaining muscle from your workouts. Based on the results, you can make adjustments to diet, cardio, and weight lifting. You'll find 2 different methods of measuring body fat with this chart.

– Army Body Fat Worksheet. This Army body fat worksheet is an outdated way of measuring body fat for the United States military. It's not the greatest method, but it's not difficult and it works. If you want a simple way of measuring your body fat progress, give this method a try. A worksheet is included for you.

Weight Lifting Charts That Help You Make Adjustments

Charts That Help You Make Program Adjustments. Making adjustments to your program is an absolute MUST when results begin to slow. If you're gaining too much weight, you need to adjust your diet or cardiovascular exercise program. If you're not gaining any muscle, you'll need to raise calories or decrease the amount of cardio you are doing.

– Calories Chart. The amount of calories you are eating is VERY important for making progress with your workouts. Too few calories will lead to very slow strength gains or no gains at all. Too many calories will help you gain strength faster, but can also lead to body fat gain. Find out how many calories you should be eating.

Are You Looking for Another Type of Weight Lifting Chart?

At each of the pages above, you'll find weight lifting charts that are going to help you improve your results. Tracking your results during workouts is very important. If you aren't tracking your weight lifting workouts, you aren't going to make optimal progress.

If you're looking for something else, let me know. I will gladly create a new weight lifting chart to help you.