A Google Sheets workout tracker that records what actually got lifted.
Most trackers are an empty grid you fill in by hand. This one already knows the program: enter a tested max, and each session shows the prescribed load next to a blank for what the athlete actually did.
- Planned vs performed, side by side
- Loads calculate off the tested max
- Runs on the free Sheets phone app
Google Sheets Workout Tracker
A workout tracker is only useful if it tells you something at the end of the block. A blank grid doesn't — it records that work happened without recording whether it was the work you asked for. What makes a tracker worth keeping is holding both numbers: what you prescribed, and what came back.
That's how these sheets are built. The athlete's tested max sits in one cell, every working set calculates off it as a percentage, and next to each prescribed load is the space to write what actually got lifted. At the end of a block you're not guessing whether the program ran as written — you can see it, set by set.
In Google Sheets that becomes a live document rather than a file you pass around. Share the link once, and the athlete logs from the free Sheets app on their phone between sets while you watch the same tab update.
What a tracking sheet needs to hold
Date and session, the exercise, the prescribed load, sets and reps, and what was actually completed — plus a place for body weight and a note on how the session felt. That last column does more work than it looks like it does: three sessions of "heavy, slept badly" next to missed reps explains a stalled block faster than any number will.
Set it up once, then just log
Enter the tested max at the top of the sheet and the whole block populates: percentage-based loads for every working set, already rounded to what's on the bar. Retest, change the one cell, and next block's numbers re-weight themselves. There's no rebuilding the tracker between blocks — that's the difference between a spreadsheet that calculates and a printout you re-type.
How the percentage formulas work →Tracking on the gym floor
Convert the file to a native Google Sheet and the free Sheets app on iPhone and Android opens the same document. Logging happens where the training happens — between sets, on a phone — instead of from memory two hours later. Everyone with the link sees the entry immediately, which is what makes remote and hybrid coaching workable at all.
Tracking a roster, not just one lifter
For a single client, one tab is enough. For a squad, the strength & conditioning framework pulls working weights from a shared athlete max sheet — enter tested numbers once and the whole roster's loads populate, so you're tracking a team from one file rather than thirty.
The strength & conditioning framework →- Prescribed load and completed load side by side
- Working sets calculated off the tested max
- Body weight, mood and cardio logging
- One tab per client, duplicated in seconds
- Opens in the free Google Sheets phone app
- Free to download and keep
The rest of the Sheets library.
Google Sheets Workout Templates
Every free template that runs in Google Sheets, and the 60-second conversion that gets you there.
Back to the categoryGoogle Sheets Workout Log & Planner
Plan a training block and log every session in one Google Sheets file, with the planned numbers already in place.
Open the sheetCommon questions.
Is there a free Google Sheets workout tracker?
Yes. The templates on this site are free and open in Google Sheets — upload the .xlsx to Drive, open it with Sheets, and log from there. There's no trial and no card.
How do I track workouts in Google Sheets?
Give each session a row set: date, exercise, prescribed load, sets and reps, and what was actually completed. Keep the athlete's tested max in one cell and calculate the prescribed loads off it as percentages, so you only ever update one number. The free template already has this structure built.
Can I track workouts in Google Sheets on my phone?
Yes. Once the file is a native Google Sheet, the free Sheets app on iPhone and Android opens it, so sets get logged on the gym floor rather than from memory later. Anyone with the link sees the entry straight away.
What's the difference between a workout tracker and a workout log?
In practice they overlap, but a tracker is forward-looking — it carries the prescribed program and you record against it — while a log is a plain record of what you did. These templates do both: the prescribed loads are already in the sheet, and the completed column is the log.