Weight Lifting Management

When weight lifting has become an essential part in your routine exercise, you must start managing your exercise. Create your own weight lifting management! The purpose of a weight lifting management is to see your achievement after some period of time, and to make your exercise more effective.

What is weight lifting management ?

Weight lifting management is just a simple diary of your routine weight lifting exercise. The first part of the diary will contain exact date of your first exercise, your exercise goal (weight loss or body shape, t the goals in detail), your present weight, BMI and fat percentage, and the size of your part of body that you want to shape, for example waist size, hip size. This part is very important, as this is the basic data that you can use to size how much you have achieved by doing weight lifting exercise.

The second part will contain your weight lifting exercise program log. Note how many exercise you take per day, the first weight you can lift, the repetition and the set of each exercise, and how many times a week you do your exercise.

If you are a newbie, the recommended times of weight lifting exercise per week is 2-3 times. Increase the weight, repetition and set every 2 weeks. DON'T keep the same weight forever! That way your exercise level will never improve. That's why you need to make a self-commitment to do your weight lifting exercise regularly. If, for some reason, you must stop the exercise for at least 2 weeks, you have to return to the beginning level !

The following is an example of weight lifting exercise program for a new starter:

Exercise : triceps extension

Equipment : dumbbell

Weight : 2 kg

Week 1-2 : 1st set = 12 repetition

2nd set = 12 repetition

Week 3-4 : 1st set = 14 repetition

2nd set = 14 repetition

Week 5-6 : 1st set = 15 repetition

2nd set = 15 repetition

3rd set = 8 repetition

Week 7-8 : 1st set = 15 repetition

2nd set = 15 repetition

3rd set = 10 repetition

Week 9-10 : 1st set = 15 repetition

2nd set = 15 repetition

3rd set = 12 repetition

Week 11-12 : 1st set = 15 repetition

2nd set = 15 repetition

3rd set = 15 repetition

Then you can start increasing the weight to 3 kgs. Start the repetition and set from the first week.

Note all the improvement in your log, and review every 3 months. With your spirit and commitment, the weight lifting management will help you to shape your body.

Good luck!

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