Free Excel template · Excel for fitness and habits

Free workout log template for Excel

Q: How do I calculate training volume in Excel?

Multiply sets, reps and weight for each row, =C2*D2*E2, and add the rows with SUM or SUMIF. For one exercise across a log, =SUMIF(B:B,"Squat",F:F) totals its volume column.

Q: How do I find my personal best for each exercise in Excel?

Use =MAXIFS(E:E,B:B,"Squat") in Excel 2019 and later, or =SUMPRODUCT(MAX((B2:B31="Squat")*E2:E31)) in any version.

For lifters who want more than a notebook. Write one row per exercise per session: date, exercise, sets, reps, weight. The log works out the volume of each row, your best weight and total volume per exercise, the volume of any week against the week before, and how far you are toward a goal lift. The sample is two weeks of a basic strength routine.

cellwise-workout-log-template.xlsxExcel workbook · 4.9 KB · works in Excel, Google Sheets, Numbers and LibreOffice · no signup

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This is the template's sheet, calculated by the same engine as the Cellwise app. Change any number to see the formulas react before you download.

	A	B	C	D	E	F	H	I	J	K
1	Date	Exercise	Sets	Reps	Weight (lb)	Volume (lb)	Exercise	Best weight	Total volume	Times logged
2	Nov 2, 2026	Squat	3	5	185	2775	Squat	205	11775	4
3	Nov 2, 2026	Bench press	3	8	135	3240	Bench press	145	13125	4
4	Nov 2, 2026	Barbell row	3	8	115	2760	Deadlift	245	2350	2
5	Nov 4, 2026	Deadlift	1	5	225	1125	Overhead press	80	3480	2
6	Nov 4, 2026	Overhead press	3	8	75	1800	Barbell row	125	8640	3
7	Nov 4, 2026	Barbell row	3	8	120	2880
8	Nov 6, 2026	Squat	3	5	195	2925	Week starting	Nov 9, 2026
9	Nov 6, 2026	Bench press	3	8	140	3360	Volume that week	18505
10	Nov 9, 2026	Squat	3	5	200	3000	Volume the week before	20865
11	Nov 9, 2026	Deadlift	1	5	245	1225	Change vs week before	-0.11310807572
12	Nov 9, 2026	Overhead press	3	7	80	1680
13	Nov 11, 2026	Bench press	3	7	145	3045	Goal exercise	Squat
14	Nov 13, 2026	Squat	3	5	205	3075	Starting weight (lb)	185
15	Nov 13, 2026	Bench press	3	8	145	3480	Goal weight (lb)	225
16	Nov 13, 2026	Barbell row	3	8	125	3000	Progress to goal	0.5
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How the formulas work

Volume for each row

F2=IF(E2="","",C2*D2*E2)

Sets x reps x weight, the total load for that exercise in that session. The IF leaves empty rows blank. Bodyweight exercises have no weight; type your bodyweight in column E if you want them to count toward volume, or leave them out.

Best weight per exercise

I2=SUMPRODUCT(MAX(($B$2:$B$31=H2)*$E$2:$E$31))

The test ($B$2:$B$31=H2) is 1 for rows of that exercise and 0 for the rest, so multiplying by the weights zeroes out everything else and MAX returns the heaviest. SUMPRODUCT lets it work in every version of Excel without Ctrl+Shift+Enter. In Excel 2019 and later, =MAXIFS($E$2:$E$31,$B$2:$B$31,H2) does the same.

Volume this week vs last week

I9=SUMIFS(F2:F31,A2:A31,">="&I8,A2:A31,"<"&(I8+7))

SUMIFS adds the Volume column for dates from the Week starting date up to, but not including, seven days later. I10 does the same for the week before and I11 shows the change. Type a new date in I8 each week.

Progress to a goal lift

I16=IF(I15>I14,MAX(0,MIN(1,(SUMPRODUCT(MAX(($B$2:$B$31=I13)*$E$2:$E$31))-I14)/(I15-I14))),0)

Your best weight for the goal exercise, minus where you started, divided by the gap between start and goal. MIN and MAX keep it between 0% and 100%. In the sample a 205 lb best squat is 50% of the way from 185 lb to 225 lb.

Make it yours

Spell exercises the same way every time. "Bench" and "Bench press" are different to SUMIF and COUNTIF; Data > Data Validation > List with your exercise names stops typos.
Add rows by inserting them above row 31 so every range in the summary grows with them, then fill the Volume formula down.
Volume rises when you add sets, so compare weeks with a similar plan. A sudden jump is worth noticing, whatever the cause.
Track a lift you care about in the goal cells and change it when you hit it. Seeing the bar move from 0% is half the fun.

FAQ

How do I calculate training volume in Excel?

Multiply sets, reps and weight for each row, =C2*D2*E2, and add the rows with SUM or SUMIF. For one exercise across a log, =SUMIF(B:B,"Squat",F:F) totals its volume column.

How do I find my personal best for each exercise in Excel?

Use =MAXIFS(E:E,B:B,"Squat") in Excel 2019 and later, or =SUMPRODUCT(MAX((B2:B31="Squat")*E2:E31)) in any version.

Does this workout log work on my phone?

Yes. Open the .xlsx in the Excel or Google Sheets app and add a row after each session. Freeze panes keeps the column headings in view while you scroll.

Functions used

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Updated November 2, 2026