Weekly workout log
Each week has a dedicated sheet with columns for exercise name, sets, reps, weight and rest time.
Fitness Log in Google Sheets and Excel — free download
A fitness log is a free spreadsheet template where you log weekly workouts with progressive overload, track sets/reps/weights, measure body measurements, and visualize progress with a chart. Works in Google Sheets and Excel, no sign-up required.
- FreeNo sign-upGoogle Sheets + Excel
Sound familiar?
- I forget workouts and don't see the progressive overload I need.
- I track weights and reps in separate apps and lose the connection.
- I want to see body measurement trends over time.
- I need to plan the next workout based on previous performance.
What the template can do
Progressive overload
Automatic calculation of weight increase (5% per week) and volume increase for each exercise.
Body measurements
Monthly measurements: weight, chest, waist, arms, thighs with automatic trend calculation.
Progress chart
Line chart showing workout volume and body measurement trends over time, updated automatically.
How to use it — 5 steps
- 1
Open the "Make a copy" link for Google Sheets, or download the .xlsx and open it in Excel.
- 2
On the Settings sheet set your exercises and measurement points — that is the only setup needed.
- 3
Log each workout on the Data sheet: exercise, sets, reps, weight and rest.
- 4
Update body measurements weekly.
- 5
Check the Dashboard monthly: progress chart and trends.
- 6
Press "Save progress" in the menu to keep changes.
Why a spreadsheet, not an app
Your data stays yours
The file lives in your Google Drive or on your computer. No account on someone else's service and no exporting of your data.
Transparent formulas
Everything is calculated by formulas you can open and edit. No closed code and no monthly fee for "analytics".
Works offline
The Excel version works fully without internet — on a plane, on the road, at a dacha.
What is included
- Google Sheets file with a “Make a copy” link and Apps Script macros
- Offline .xlsx version (Excel 2016+ / Microsoft 365, Windows and Mac) with a macro menu
- An Instruction sheet inside the file: a step-by-step start in your language
- 30 days of demo data so the dashboard comes alive right after copying
Why a fitness log in a spreadsheet
A spreadsheet beats an app for one reason: you can see how your workout is counted. In an app, exercises are a black box; in a sheet every formula is open and the logic can be adapted to you. Fitness research keeps showing the same thing: regularly logging workouts reduces the chance of skipping sessions, because the action becomes visible the same day instead of at month end.
Fitness Dashboard: at a glance
Three dashboards show everything at once: Workout Progress — weekly volume and progressive overload; Body Measurements — trend lines for weight and key body parts; Next Workout — suggested weight based on progressive overload algorithm. A top bar shows current week and next week's target.
Mobile entry option
If you want to enter data from a phone: duplicate the Google Sheet, create a simple Google Form with fields: Exercise name, Sets, Reps, Weight, Rest time. The form writes to the Data sheet, and the dashboard updates automatically.
Ready for scaling
The template includes 20 exercises out of the box. To track more, add exercises on the Data sheet and adjust the count in a few formulas. The dashboard will update automatically: progress chart and body measurement trends.
Extensions
You can add a heart rate or calorie column for each workout, or link to a habit tracker (CSV export). The formulas are open — edit, copy or extend as you see fit.
Ready template
Everything described above is already set up in the Fitness Log template: weekly workouts with progressive overload, body measurements, automatic weight increase, trend charts and a dashboard with 4 weeks of demo data. Download the .xlsx or make a Google Sheets copy — free and without sign-up.
If the article helped, you can support it with a donation — but it is optional.
Frequently asked questions
Is it really free and without sign-up?
Yes. The download is direct: no form, no email, no trial period. The site runs on voluntary donations and advertising.
How is this better than a fitness app?
Does it work in Excel on Mac?
Yes, the .xlsx works in Excel 2016 and newer on Windows and Mac. VBA macros live in a separate ribbon menu; if VBA is unavailable, all analytics still work on plain formulas.
Can I use it from a phone?
Yes: enter data through Google Sheets on mobile, or through a duplicate Google Form. Mobile entry is verified against the mobile layout of Google Sheets.
Who can see my fitness data?
Nobody. The file lives in your Google Drive account or locally on your computer. The site collects no data about the spreadsheet contents.
What if I reset the log?
Use the "Reset period" button on the Dashboard. You can restore from backup or a duplicate of the ready version.
How many exercises can I track?
The template includes space for 20 exercises, but you can add unlimited exercises on the Data sheet and adjust the count in a few formulas.
Download the template and start using it today — it is free.