Free Excel Workout Log Template — Track Lifts, Cardio & Progress
Log weight training sets, cardio sessions, and body measurements. Automatic 1RM calculation, volume tracking, and progress charts keep you motivated.
You have been training hard, but are you actually getting stronger? This workout log turns your training data into progress charts automatically — so you can see exactly how far you have come. Nothing beats seeing your numbers go up for staying motivated.
Key Features
💪 Weight Training Log
- Exercise name, sets, weight (lb/kg), and reps per set
- Estimated 1RM auto-calculated using the Epley formula
- Set volume (weight x reps) auto-summed per exercise
- Personal records (PR) flagged automatically when you hit a new best
🏃 Cardio Log
- Activity type: Running / Cycling / Swimming / Rowing / Other
- Distance, duration, and pace (min/mile or min/km) auto-calculated
- Estimated calorie burn
- Optional heart rate field
📊 Progress Dashboard
- Line charts tracking weight progression on key lifts (bench press, squat, deadlift)
- Weekly and monthly total volume bar charts
- Running pace improvement over time
- Monthly workout frequency heatmap
⚖️ Body Measurements
- Weekly weight log
- Body fat percentage and lean mass (from body composition scans)
- Weight trend chart over time
How to Use
Step 1: Set Up Your Exercise List
In the “Exercise DB” sheet, register the exercises you do regularly. Assign a category (Chest / Back / Legs / Shoulders / Arms / Core / Cardio) for easy filtering.
Step 2: Log Your Workouts
After each session, go to the “Log” sheet. Enter the date and record each set on its own row — exercise, weight, reps.
Step 3: Check Your Progress
The “Dashboard” sheet displays your strength progression graphs and this month’s training summary.
Tips
Track Your Big Three Lifts
Add bench press, squat, and deadlift to your favorites. The dashboard will prominently display your current estimated 1RM and how much you have improved since last month.
Pair It with a Training Program
Use the “Program” sheet to plan your weekly routine, then compare planned vs. actual to track adherence.
FAQ
Can I log bodyweight exercises?
Yes. Enter “BW” or 0 in the weight field and record reps only. Push-ups, pull-ups, and bodyweight squats are all tracked the same way.
What about yoga or Pilates?
Use the cardio tab, select “Other” as the activity type, and enter the exercise name and duration. These sessions will count toward your monthly workout frequency.
Does it convert between lb and kg?
The “Settings” sheet lets you choose your preferred unit. All formulas adjust accordingly.