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What are Different Types of Weight Training Charts?

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  • Written By: Sunny Griffis
  • Edited By: O. Wallace
  • Last Modified Date: 28 November 2016
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Weight training charts can serve as an organizational and motivational tool when pursuing a weight training program. Different types of charts are available, suited for various purposes. Anatomical charts, exercise demonstration charts, maximum percentage charts, and equipment-based workout charts are some of the weight training charts that may benefit a strength training program.

Weight training charts are useful to have on hand when performing exercises. Visual representations serve as a helpful resource when performing workouts and tracking progress. Anatomical weight training charts show parts of the muscular system. These colorful, detailed charts give a quick reference for human anatomy applicable to weight training by helping to pinpoint which primary and secondary muscles are used to perform various exercises.

Maximum percentage charts, also referred to as one rep max (1RM) charts, focus on helping determine the weight to use for any given exercise. Some workout programs suggest selecting a weight based on a percentage of the 1RM. A percentage chart will help determine which weight to select. For example, if a person's 1RM is 100 pounds (45 kg), and the workout requires a weight of 70 percent of his 1RM, a quick glance at the percentage chart will instruct him to select a 70 lb. (about 32 kg) weight.

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Weight training exercise charts feature pictorial examples of various exercises. They are designed to help exercisers execute movements using proper form. They also serve as a guide to refer to when deciding which exercises to as part of a weight training program. Some exercise charts include notations explaining which muscles are targeted for each movement. Checking form often and having weight training exercise charts posted near a training area can help avoid injury.

Progress charts help track personal fitness goals and provide motivation for lifelong fitness. They track important information such as body weight, body fat, body measurements, 1RM, and resting heart rate. Periodically tracking this information provides feedback to help tweak goals and weight training program tactics. Seeing a decrease of 2 percent body fat in a month, for example, increases motivation and ensures that progress is being made.

Some fitness equipment manufacturers provide charts that demonstrate exercises that can be used with the equipment. Weight training stations, exercise bands, and other specialized strength training equipment are available, as are free weight charts using dumbbells and barbells. These weight training charts generally provide consumers with visual demonstrations that can help better acquaint the user with the equipment and help develop a personalized weight training program.

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jonrss
Post 3

In my experience, women use weight training workout charts more often than men. This is because a lot of women do not have experience with weight lifting where as lots of guys have done it in high school or had a bench in the basement.

Weight training for women is not drastically different than it is for men but lots of women need help with their form. Having a chart that shows all of the lifts in all of their stages can be a big help to those who have never trained before.

ZsaZsa56
Post 2

I have never used weigh lifting charts but I do try to keep meticulous records of my workouts. I have a weight training log where I record all of the lifts that I do, the number of reps and the amount of weight. This is the only way to really track my progress.

I also write out a weekly weight training schedule. I know what I have going on that day and plan as much time as I need to perform the lifting routine I have selected for that day. If you don't have discipline and commitment it can be easy to fall out of the habit of lifting.

whiteplane
Post 1

I think the most helpful weight lifting charts are the ones that are printed on the side of weight lifting machines that show you how to perform the lifts and what muscles they target.

A lot of those machines you would have no idea how to use unless you had some instruction. I have been going to gyms for the last 10 years and i still get confused by some of them.

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