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.
Best Practices
Record RPE Alongside Weight and Reps
Rate of Perceived Exertion (RPE) on a 1–10 scale captures how hard a set felt, which raw numbers alone cannot convey. A 100 kg squat for 5 reps at RPE 7 means you had two reps left in the tank, while RPE 10 means it was an all-out grind. Tracking RPE in the notes column helps you decide when to increase weight (consistently below RPE 7) versus when to deload (consistently at RPE 9–10 for weeks).
Follow a Progressive Overload Schedule
Simply showing up at the gym is not enough for measurable strength gains. Increase either weight, reps, or sets by a small increment each week. The progress dashboard makes stalls immediately visible — if your estimated 1RM on bench press has not moved in three weeks, it is time to adjust your programming (volume, intensity, or exercise variation) rather than repeating the same routine.
Log Rest Days and Recovery Metrics
Leave a row for rest days noting sleep quality (1–5) and any soreness. This data becomes invaluable when you notice performance dips — you can correlate them with poor sleep or insufficient recovery between sessions. Patterns like “deadlift PRs always follow two rest days” are invisible without this context.
Separate Strength and Hypertrophy Blocks in Your Log
If you periodize your training (for example, four weeks of heavy low-rep work followed by four weeks of moderate-weight higher-rep work), note the current training block at the top of each week’s entries. This prevents you from misinterpreting a volume drop during a strength phase as regression when it is actually intentional programming.
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.
How often should I check the progress dashboard?
Review your dashboard weekly for short-term trends (did volume increase this week?) and monthly for meaningful strength progression. Checking daily can be discouraging because day-to-day variation is normal — a bad sleep night or stressful workday can temporarily reduce performance. The monthly view smooths out this noise and reveals whether your program is actually working.
Can I use this log for group or partner workouts?
Yes. Create a separate tab for each person in the workbook. Each tab follows the same log structure, so the dashboard formulas can be duplicated per person. This is especially useful for training partners who want to compare progress on the same lifts or for personal trainers managing a small roster of clients in a single file.