Workout & Habit Tracker
This workout and habit tracker keeps every set, every weigh-in and every habit day in one spreadsheet, so six months later you can see whether the weight on the bar actually moved.
Apps are good at streaks and bad at history. Six months in, the question is not whether you turned up — it is whether the load went up, and whether the habit you kept for six weeks is still being kept. This file keeps both, in a file you own, with no subscription attached to your training history.
What is in it
- Ten linked tabs and about 4,300 formulas, with fourteen weeks of worked example already inside.
- Workouts — 400 rows of sets, reps, weight and RPE, with volume and an estimated one-rep max worked out on every line using the Epley formula, weight x (1 + reps / 30).
- Exercises — 60 rows that hold, for each lift, how many times you have done it, your best weight, your best estimated 1RM and the last date you touched it.
- Body and Cardio — 100 weigh-ins with waist, chest, arms, thighs, body fat and the change since your first row, and 200 cardio sessions with minutes, distance, calories and a pace that calculates itself.
- Habits and Streaks — 180 days across six habits with a score for the day and a running streak of perfect days, then days done, percent kept, longest run and current run for each habit.
- Weekly, Personal Bests and Dashboard — 52 weeks of workouts, volume, cardio minutes, habit days and end-of-week weight against your target, five personal bests and four charts.
Who it is for
Anyone training on their own who is tired of paying every month to store their own training history, and anyone running a programme out of a notebook who wants the totals worked out rather than counted by hand. It suits lifters first, but the Cardio, Body and Habits tabs stand on their own.
The worked example
The worked example is fourteen weeks of training already entered: forty-two sessions, twenty weigh-ins, twenty-five cardio sessions and a hundred days of habits. Every set in it is written the way you would write your own — exercise, weight, reps, RPE — and the file turns those four columns into volume, an estimated one-rep max, weekly totals and personal bests.
It is deliberately filled in to show a plateau rather than a straight line. The squat sits at 82.5 kg for three weeks with the RPE climbing from 8.5 to 9.5, deloads to 70, and passes its old best two weeks later — the shape of real training, and the reason a log beats a memory. The habits are just as honest: one of the six is kept 36 of the first 42 days and 5 of the last 58.
How it works
Compatible with Microsoft Excel 2016 or newer on Windows or Mac, Google Sheets, and LibreOffice. No macros, no add-ons, no account to create, nothing to install.
The download has two workbooks: one with the example above already filled in, so you can see what every column expects, and the same file completely blank for your own figures. A plain-English guide comes as a PDF. Buy it on Etsy — $9
Sold through my Etsy shop, ThePlainLedger, so the download, the payment and the buyer protection are all handled by Etsy.
Questions people actually ask
How do I know if my lifts are actually progressing?
The file works out an estimated one-rep max on every set from weight, reps and the Epley formula, weight x (1 + reps / 30), then keeps your best per exercise and your weekly volume. In the worked example the squat sits at 82.5 kg for three weeks with the RPE climbing from 8.5 to 9.5, deloads to 70 and beats its old best two weeks later — progress you can see across weeks rather than sessions.
Is it only for lifting, or does it cover running and habits too?
It covers all three in one file. Cardio holds 200 sessions with minutes, distance, calories and a pace that calculates itself, Body holds 100 weigh-ins with measurements, and Habits runs 180 days across six habits with a daily score and a streak of perfect days.
Can I start mid-programme, without any history?
Yes — set your start date, weight, goal, weekly target and six habit names in Setup and start logging from today; the weekly and streak tabs simply begin from your first row. The worked example ships as a separate workbook, so you can read fourteen weeks of filled-in data without it getting mixed into your own.
Does it work on a phone, in Google Sheets?
It runs in Google Sheets, which means the Sheets app on a phone, as well as Excel 2016 or newer on Windows or Mac and LibreOffice. Upload the .xlsx to Drive and use File, then Save as Google Sheets once, then work in that copy so every one of the roughly 4,300 formulas stays live.
Will it write me a training programme?
No — it is a log, not a coach. There is no programme, no form check, no nutrition and no calorie counting in it, and it is not medical advice. Nothing connects to a watch, an app or an account, and there is no unit conversion anywhere, so pick kilos or pounds at the start and stay with it.
Need it built around your business?
This file assumes one person training, one unit of measurement and six habits. If you need something else — a coach tracking several athletes in one workbook, a team sheet, a programme template that writes the next session’s targets from the last one, or a club logging attendance alongside performance — I can build that around the way you actually train.
All other templates are listed on the Excel & Google Sheets Templates page.