Free Weight Lifting Charts & Progress Tracker Software To Download

You can download one of our free weight lifting charts to help you with your workouts. A training log is vital if you want the motivation to complete your workout plan.

Keeping a training diary will let you track the amount of weight you lift, what exercises you do as well as the sets and reps you complete. This is important as you will know how much you need to add to the next workout.

A chart can also be used to track your meals. What you plan on eating, what you have eaten and the macro nutrient profiles of the foods you have eaten.

I have a number of weight lifting charts for you to download on this page. Most of them are in PDF format and require adobe acrobat reader to view. You can print as many copies as you need and just fill them in as you go.

Body For Life Training Charts

If you are currently following the Body For Life challenge you can download the training charts that you will need to complete your challenge for free.

Simply click on the chart you wish to download. To save it then you need to right click your mouse and select 'save as' and you can download it to your computer.

Body For Life progress Charts

Weight Training Workout Charts

This free workout chart is designed so you can track your weight lifting workouts. There is enough space for 10 exercises and you can record the weight you have used and how many reps for 4 sets.

Weight Lifting Charts (Right click 'save as' to download)

The key to increasing your muscle size and strength is to constantly load your muscles by lifting more weight. The key to this is to increase the amount of weight you lift each and every workout. This is called Progressive Overload and it is a vital part of your development. A good training journal can help you track the weights you lifted on the previous workout so you know that you need to lift more on the next workout.

Probably the most important part of goal achieving is tracking your progress. There are 4 main tools you will use to track your progress during your weight training program, these are:

A body fat calliper
A tape measure
Scales
Camera

Keeping tabs on your progress is a must otherwise you will not know how much muscle you are gaining or how much bigger your body parts are getting. During my 12 week program I took my statistics every two weeks in order for me to track my progress. You will find this really motivating especially when you start to see gains on paper.

Taking before and after photos is a must and will show you and others how much you have achieved. I remember when I finished my 12 week course I could not believe how much I had changed in just 12 weeks, the before pictures reminded me of what I used to look like and what I never want to go back to.

What measurements to take for your weight lifting charts

You will want to measure the following:

Weight
Waist
Arms
Legs
Chest
Body fat %
Lean mass
Fat mass

Measure you weight on a good quality scales and record the measurement in lbs as it is easier to track. The rest of the body part measurements use a tape measure and record in inches.

If you are using a body fat calliper like the one pictured you will need to work out your body fat % you can visit this link http://bodyforlife.com/exercise/bfcalc.asp and it will guide you through how to take measurements and calculate your body fat % lean mass and fat mass.

Here is an example of the progress tracker chart as is in your progress journal which comes with this program.

Use this training chart to track your progress throughout your 12 week program. You can measure your progress more often if you wish but don't do it every week just before half way through and after should be all you need.

Don't forget to take pictures at these times as well; you will want to visually document your change and you will be surprised how quickly your body changes without you even realising it..

Example weight lifting charts

When to take measurements

It is important to take your measurement roughly at the same time; I like to take mine every two weeks first thing when I wake up on a Monday morning. Bodyweight fluctuates throughout the day so be consistent with the times you take your measurements.

The same applies to your photo, try and take it the same time or around the same time each time you take a picture. Stick your picture to your wall or at the bottom of your weight lifting charts so you can always see it.

Free Body Transformation Tracker Software

This is the groundbreaking, but easy to use software that allows you to track virtually every aspect of your fitness program in detail. This program includes a wide variety of features, allowing you to...

• Easily track your diet and nutrition down to the finest detail
  
• Access full nutritional information for hundreds of foods.
  
• Log all of your weight training and cardio workouts in detail.
  
• Track muscle gains, fat loss and strength increases.
  
• Create a training journal with your own personalized online blog and weight lifting charts. .
  
• Upload progress images to compare from week to week.
  
• And much more!
  

This software usually retails for $39.95 This is 100% Free for Weight Lifting Guide readers.

The software is currently only available for PC users. A MAC version will be created in the near future. You can use the following link to download and install the program on to your computer...

Download Your Free Software Instantly

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