Free Workout Excel Template
What's in the workout log template
The Workout Log sheet has one row per exercise entry: Date, Exercise, Sets, Reps, Weight (lb), Volume, and Notes, with room for up to 200 rows — plenty for months of consistent training.
Because every set group gets its own row, you can look back at any date and see exactly what you lifted, and how much.
The Notes column gives you a place to log things a number alone won't capture — how a lift felt, whether form broke down on the last set, or that you're deloading that week — context that matters when you're reviewing months of data later.
What calculates automatically
Volume — sets multiplied by reps multiplied by weight — calculates on every row the moment you fill in those three numbers. It's the single number that tells you whether you're progressively overloading.
The sheet also totals workouts logged and total volume, and plots a trend chart so you can see whether your training volume is trending up over time without building a chart yourself.
Workouts logged also gives you a simple consistency metric — if that number isn't climbing week over week the way you expect, it's a sign your training frequency has dropped, not just your intensity.
Why this beats a blank spreadsheet
Tracking workouts in a notebook or a blank sheet means volume has to be calculated by hand or not at all, which makes it hard to tell if you're actually progressing week to week.
A paper log also makes it hard to spot trends across months, since you'd have to flip back through pages and do the math yourself — the digital version turns that into a chart you glance at in seconds.
With volume and a trend chart built in, you get an at-a-glance answer to 'am I getting stronger' every time you log a session, instead of guessing from memory.
Who this workout log template is for
Lifters following a strength program — powerlifting, bodybuilding, general strength training — who want to track progressive overload over weeks and months are the best fit, since volume is the clearest single number for whether total training work is trending up.
It also works for anyone coming back from a break who wants an objective record of where they're starting from and how quickly they're rebuilding capacity, rather than relying on memory or gym app estimates that can be inconsistent between devices.
Because it's a plain spreadsheet, it's a good option for people who don't want a subscription fitness app collecting their data, or who train at a gym with poor cell signal and prefer logging on a phone or tablet spreadsheet app that works offline.
How to use it
- Open the Workout Log sheet and log the date and exercise for each session.
- Enter sets, reps, and weight for each exercise — volume calculates automatically.
- Add notes for anything worth remembering (form cues, how it felt, etc).
- Check the totals and trend chart to see your training volume over time.
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Frequently asked questions
Can I use this workout log in Google Sheets?
Yes. Upload it to Google Drive, then File > Save as Google Sheets, and the volume formulas and trend chart keep working.
Is the workout template free?
Yes, in exchange for an email address to download it. No further cost after that.
Does it track cardio or only weight training?
The columns are built around sets/reps/weight, which fits strength training best. You can adapt the Notes column for cardio sessions, but volume won't calculate for those rows.
Can I use kg instead of lb?
Yes, just relabel the Weight column — the volume formula multiplies whatever number you enter, so it works with either unit as long as you're consistent.
What's the usage license?
Personal use or use within one business. Not for resale or redistribution as a template product.