Google Sheets Workout Template (3 Free Downloads)

This guide will show you how to make a Google Sheets workout template. We’ll also provide three free downloadable templates. So whether you’re looking to improve your spreadsheet skills or simply download and go, we have you covered. Read on to learn more, or use our table of contents to skip down to the template download section.

Why Use a Google Sheets Fitness Tracker Template?

Keep Track of Your Workouts

When keeping track of your exercise, a Google Sheets exercise template can be a great asset as it offers a structured, simple way to keep on top of everything important related to your workout.

Creating an exercise log template is totally up to the user on how they want it to work. The user can also change the spreadsheet’s complexity level so they can have a straightforward workout tracker, or one filled with a bunch of formulas. As a bonus, you don’t need any programming skills to use Google Sheets.

Create a Workout Dashboard

One great thing you can do in a Google Sheets workout template is use charts and graphs to represent the data in your workout sheet as a Google Sheets Dashboard. For example, let’s assume that you have workout data for an entire year in a spreadsheet, and you want to show the months in which you burnt the most calories.

Organize Your Workouts

Google Sheets is already used extensively in offices to keep everything organized. Many already know how to use some advanced features and formulas in Sheets. This means that the Google Sheet workout template can be extremely easy for many people. Sheets will allow you to store complex data and organize it properly.

The data will be presented in columns, and you can sort all the data by date so you know exactly what you did on a specific date. You can also create columns targeting specific muscle groups per day. This eliminates the need to remember what muscle group you have to work on that day. All you have to do is open the spreadsheet as soon as you enter the gym, and you will know exactly what to do.

Safely Share and Store Workout Data

Google Sheets is a cloud service that always stores your work online. This means that as long as you’re connected to the internet, your spreadsheets will be kept safe on Google servers. When using Google Sheets, you can control who has access to your workout spreadsheet and the authorization level each individual has. You also have the option to set your spreadsheet to be viewable by anyone, so you could share your workout data with your trainer if you wish to by just sending them a link.

Collaborate on a Live Workout Sheets Template

The ability for several users to simultaneously modify the same live document in Google Sheets is one of its strongest features. This implies that you do not need to duplicate your spreadsheet repeatedly. This is particularly useful when sharing your workout spreadsheet with a friend or trainer. Its also a great way to combine spreadsheets, like using a meal tracker alongside your fitness tracker.

Things to Add to Your Google Sheets Personal Training Template

Before we create a workout plan template in Google Sheets, we need to know what elements to put into the spreadsheet. Here are some of them:

  1. Muscle Groups: The primary muscle group you train during a particular activity.
  2. Exercise: This is the exercise you’re doing to train your muscles during a workout.
  3. Sets: This is the number of times you wish to repeat a motion. For example, 3 sets of 15 reps mean that you do an exercise 15 times before taking a rest and repeating it two more times.
  4. Rest: This is the time between sets when you allow your muscles to rest.
  5. Reps: This cell in your workout Google Sheets template represents the total repetitions you have done in all sets for one exercise. Here, type in the sum of all the reps in a set for a particular exercise. If you have separate columns for the reps and sets, you can use simple multiplication to find the number of total reps per exercise.
  6. Weight: This is the weight you wish to use when exercising. Make sure you change this value if you under or overperform at the gym.
  7. Volume: The data in this cell represents the work you did for a specific exercise. This can include the number of reps done for a particular activity using a specific number of weights. The workout spreadsheet template can then automatically calculate the volume by multiplying the repetitions and the weight.
  8. Notes: In this cell, you can add anything you want to remember. For example, you can add notes like “keep the core tight”, “superset this exercise with that exercise,” and “remember the W-shape bar.”

Once familiar with the basic definitions, it’s time to set up your personal workout plan. You are only bound to use some of these definitions in your workout template. Feel free to make changes depending on your workout type and goals.

How to Create a Workout Program Template Google Sheets

Now that we know what elements we should add to our workout spreadsheet template Google Sheets, let’s take a look at the steps to follow when adding this data to the spreadsheet:

How to merge cells in Google Sheets
  1. The first thing to do is to add a label to the header of the spreadsheet. You can do this by merging the top columns and rows to create a much bigger cell. Click on Format in the top bar. There, select Merge cells and then Merge all. Now enter the title in the enlarged cell. You can also make the text larger and change the font and cell color using the options in the main toolbar.
Add titles to the Google Sheets Workout Template
  1. Now, we will create the columns for the workout program template. For this template, we are using the elements from the previous headings. When making your workout log template in Google Sheets, feel free to add or remove any components you wish.
An example of the Muscle Groups workout sheet
  1. As you may have noticed, these elements look unappealing, so we will format them for a better appearance. This can be done in several ways. The first one is to put borders around a group of cells. This will neatly divide the cells into smaller groups. Then, you can change the fill color of the cells so you can differentiate between them without needing to look at the names.
How to duplicate a Sheet
  1. The spreadsheet in this workout template for Google Sheets is for a single week. To log the data for every week, you can duplicate the sheet multiple times. To do this, Right-click on the spreadsheet’s name in the bottom bar. This will open a pop-up menu. Here, click on the Duplicate button. Once the copy is made, it will appear beside the original sheet. Right-click on it and click on Rename. Add a new name for the spreadsheet.

Download A Google Sheets Workout Template

If you don’t want to go through the effort of building your own templates, we have 3 ready to go for you. You can download them here:

Frequently Asked Questions

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.

Wrapping Up

We’d recommend building a Google Sheets workout template from scratch, as you will only have to add exactly what you need. Plus, you’ll learn a lot about Google Sheets along the way. Speaking of which, we have plenty of other articles available to upskill your spreadsheet chops. Check some of them out below.

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Jake Wright

Jake Wright

Jake is a spreadsheet expert and content writer from New Zealand. He has a double Bachelor's Degree in Teaching and has been working in the education industry for over 11 years. His experience makes him adept at breaking down complex topics so that everyone is able to understand.