Teenage athletes who are playing competitive sports such as football, basketball, soccer and baseball almost always want to get bigger and stronger, as do many teenagers who aren't involved in organized sports. One of the best ways to do this is to keep a chart that shows progress in the amount of weight lifted and the number of times the athlete has lifted the weight.
The Workout Chart
You can record your workout on an Excel spreadsheet and have a record of every exercise you do and how well you performed them. In column A, write down the name of every weightlifting exercise you do. In the next line, write down the dates of your workout. Start at spot 1B, and leave two spots for the first date. Write down the next date at the 1D spot. Go across your chart for each day of the month.
Next, record the amount of weight you lifted and the number of reps you did. Do this for each exercise on each date that you worked out.
Start a new page for every month you work out.
Review Your Progress
If you are working out at least three times per week, review your progress every second week. Keep a notebook of where you are making progress and where you are struggling. It is best to stick with workout exercises for at least two months before you decide that a particular exercise is not working for you. In some cases you might know sooner. If you are having trouble completing a particular exercise, go to a recognized strength coach or a competent adult who can help you learn to complete the exercise successfully. If you are doing well, add more weight and more reps.
Warm-up Exercises
Teenage athletes might be eager to get stronger as quickly as possible, but their young muscles can't just jump into the weifhtlifting experience without warming up properly. Warm-up stretches and running will help the teenage prepare for a weightlifting routing. Write down each stretching exercise you do and how long you run. Make sure you warm up for at least 15 minutes before each workout.
Tags: amount weight, amount weight lifted, lifted number, particular exercise, Teenage athletes, weight lifted