How Do I Track a Workout in Google Sheets?

Start by making a plan. You may create your own plan or follow one you obtain online or from your trainer. Add your workouts in a grid in the spreadsheet. Play around with the formatting to get it exactly right. Font, color, size, and freezing of rows or columns can be changed to alter the visual formatting. Start exercising and keep tabs on your progress.

How Long Does It Take To Customize the Google Sheets Template for My Needs?

Customizing a workout spreadsheet template can take a few minutes to an hour or so, depending on the complexity of the spreadsheet and your experience level. If you want to have a few labeled cells in your spreadsheet, you can make one in less than 10 minutes. However, it will take more time to utilize formulas and change the cells' visual appearance by using borders, colors, and text formatting.

Google Sheets Workout Template (3 Free Downloads)

Looking for a simple way to track your workouts without paying for a monthly subscription app? A spreadsheet is often the best tool for the job. It’s customizable, free, and gives you total control over your data. It’s also useful motivation, seeing all the data on your device.

Below, you can access our ready-made templates immediately, or read on to learn how to build your own custom tracker based on specific goals.

📥 The Free Workout Template Center

We have designed four different trackers to suit your specific training style. Click to copy them directly to your Google Drive.

1. The Ultimate Workout Log

Best for general weightlifting. Tracks exercises, sets, reps, and weights day-by-day.

Get Main Template

2. Weekly Overview

Best for seeing your whole week at a glance. Great for planning splits.

Get Weekly Planner

3. Muscle Group Split

Organized by body part (e.g., “Leg Day,” “Push Day”).

Get Muscle Split

4. Running Tracker

Focuses on distance, time, pace, and monthly mileage goals.

Get Runner’s Log

What Should You Track? (The Anatomy of a Log)

Whether you use our templates or build your own, an effective log needs specific data points to help you progress. Here are the essential columns every tracker needs:

Metric	Why It Matters
Exercise	The specific movement (e.g., Barbell Squat vs. Goblet Squat). Specificity matters for tracking progress.
Sets & Reps	Volume is the key to growth. Track how many times you perform the movement (Reps) and how many groupings you do (Sets).
Weight (Load)	The resistance used. If this number isn’t going up over time, you aren’t getting stronger.
RPE / Notes	“Rate of Perceived Exertion.” Was the set easy or did you almost fail? This context helps you plan next week’s weight.
Rest Interval	How long you rested between sets. Shorter rest increases intensity; longer rest increases strength potential.

How to Build a Custom Workout Tracker in Google Sheets

If you prefer to build a custom solution tailored to your exact routine, Google Sheets makes it easy. Here is the step-by-step process:

Step 1: Create the Header

You want a clean title so you can easily identify the day’s workout.

Highlight the top row (A1 through E1).
Go to Format > Merge Cells > Merge All.
Type your Workout Name (e.g., “Monday: Chest & Triceps”).
Center align the text and make it bold.

Step 2: Create the Data Columns

In the second row, add your headers. We recommend:

Column A: Exercise Name
Column B: Warm-up Sets
Column C: Working Sets
Column D: Reps
Column E: Weight (Lbs/Kg)

You can also add columns for workout durations, flexibility measurements, or specific routines. Some lifters track RPE, too. All of this can be useful for data analysis. The question is just how much you want to track.

For ease of use, start simple. For data nerds, gather as much info as you can. Tracking workouts should be an easy part of your trip to the gym, just add the data after you wrap your workout (or insert it before you go and follow it as a workout plan).

Step 3: Add Visual Formatting

A plain white spreadsheet is hard to read on a phone screen while you are sweating in the gym.

Add Borders: Highlight your table and click the “Borders” icon in the toolbar. Select “All Borders” to create a grid.
Color Coding: Use the “Fill Color” paint bucket to color your header row grey or blue. This distinguishes the labels from the data.

Step 4: Duplicate for the Week

Don’t rebuild the sheet every time. Once you have “Monday” looking perfect:

Right-click the tab name at the bottom of the screen.
Select Duplicate.
Rename the new tab “Tuesday,” “Wednesday,” etc.

Why Use Google Sheets for Fitness?

With hundreds of fitness apps available, why go back to a spreadsheet?

It’s Free: No monthly subscriptions or “premium features” behind a paywall.
Total Customization: Apps force you to use their list of exercises. In Sheets, you can name an exercise whatever you want.
Data Ownership: You own the data. You can turn it into charts, graphs, or dashboards to visualize your progress over years, not just weeks.
Collaboration: If you have a personal trainer, you can share the sheet with them. They can update your program in real-time without needing to send emails back and forth.

Frequently Asked Questions

How do I track volume?

Volume is calculated as Sets * Reps * Weight. You can add a formula in Google Sheets (e.g., =B2*C2*D2) to automatically calculate the total tonnage lifted for that exercise.

Can I use these templates on my phone?

Yes. Download the Google Sheets app. You can input your reps and weights directly into the cells while you rest between sets.

How do I print these?

Our templates are optimized for printing. Simply go to File > Print, and ensure “Fit to Width” is selected. This allows you to carry a paper log if you prefer to leave your phone in the locker. And you can also access these in Microsoft Excel. Just save the spreadsheet and open it with the other program.

Start Tracking Today

Consistency is the only “secret” to fitness. By logging your workouts, you ensure that you are consistently challenging yourself. Download the Main Workout Template now and crush your next session.