Workout Log Template (Free Excel)
A free workout log for Excel. Record sets, reps and weight and see volume and personal bests by exercise.
Download the free Excel template (.xlsx)
Free. No email or sign-up needed. One Excel file, 3 sheets.
What is inside the workout log template
| Sheet | What it does |
|---|---|
| Log | 500 rows with date, exercise, sets, reps and weight. Volume is calculated. |
| Progress | Sessions, total volume, heaviest weight and best session for each exercise, with a chart. |
| Read me | Short instructions. |
Yellow cells are for your own numbers and text. Green cells calculate by themselves, so do not type over them. Sample data is included so you can see how it works, then replace it with your own.
How to use it
- Download the file and open it in Excel 2010 or later. It also opens in Google Sheets and LibreOffice.
- Replace the sample data in the yellow cells with your own.
- Read the totals and results that update automatically.
- Save a copy for each month, project or client, or print it from File > Print.
The template is free to use and edit. If you want a version built around your own process, with your branding, extra sheets or automation, tell us what you need.
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Frequently asked questions
How do I log workouts?
Add a row for each exercise with sets, reps and weight.
What is volume?
Sets x reps x weight, a simple measure of total work.
Kilograms or pounds?
Either, but be consistent.
Is it medical advice?
No. Talk to a professional about training.
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