Creating a workout routine is important, but it’s crucial to track your progress to ensure you’re on the right track. You can easily do this with Google Sheets workout templates. These templates are like pre-designed plans that help you stay organized.
Using Google Sheets workout templates, you can avoid mistakes in your workouts, such as doing exercises incorrectly or overdoing it. This is essential to prevent injuries while helping you achieve your fitness goals.
What’s even more exciting about these templates is that they allow you to create a personalized workout plan that matches your specific goals. This means you can choose the exercises you need and leave out those you don’t. And guess what? You don’t have to start from scratch because there are many pre-designed workout templates available online that can help you get started.
In this article, we will show you some of the best Google Sheets workout templates, so you can find the one that suits you best.
What is a Google Sheets Workout Template?
A Google Sheets workout template is like a special plan for your exercises. It helps you remember which exercises to do and when to do them. It’s like an assistant to ensure you’re doing your workouts correctly.
And you know what’s interesting? You can create your own Google Sheets workout template from scratch. With this option, you can choose what goes into it and what you don’t need. The main goal is for this special plan to help you achieve your workout goals.
Why Use a Google Sheets Workout Template?
Google Sheets workout templates are extremely convenient for tracking your exercises. It’s like a simple and organized assistant for your workout. But why should you use one? Well, read on to find out.
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Weightlifting: If you’re into weightlifting, a workout plan can guide you to do the right exercises based on your body type. This helps you lose fat evenly and develop muscles in the right places. It not only improves your physique but also makes you stronger.
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Running: For runners, a good workout plan helps you recover properly, both physically and mentally. By following the plan, you reduce the risk of injuries, reduce soreness, and stay fit while gaining flexibility.
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Bodybuilding: If you’re into bodybuilding, a workout plan can help you lose fat and build your muscles. By sticking to the plan, you will reach your fitness goals faster.
What are the Benefits of Using Google Sheets Workout Templates?
Using Google Sheets workout templates offers several remarkable benefits that you don’t want to miss out on. But don’t just take our word for it. Find out for yourself.
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Stay on Track: When you use a workout template, it helps you follow your exercise routine in a specific order. It’s like having a roadmap to follow, and it holds you accountable for your workouts.
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Avoid Burnout: A workout plan guides you in a way that prevents you from overexerting yourself. It allows you to take breaks and exercise in a balanced manner, so you won’t feel completely exhausted.
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Save Time: Using a workout plan can also save you time because it helps you organize when to do exercises and when to take breaks. It’s like having a schedule for your workouts.
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Consistent Progress: Without a workout plan, you might not do enough, do too much of a single exercise, or lack clear direction. But with a workout template, you can put things in order and complete your workouts systematically, leading to more consistent and effective results.
The 5 Best Free Google Sheets Workout Templates
Now that you understand the benefits of using Google Sheets workout templates, let’s dive into the practical side.
So far, we’ve learned how these templates can help you stay on track, avoid burnout, save time, and ensure consistent progress in your fitness journey.
It’s time to explore the 5 best free Google Sheets workout templates that can help you kickstart your workout routine easily and effectively. These templates are like ready-to-use guides to make your fitness goals more achievable.
Let’s take a closer look at each of them to find the one that suits you best.
Basic Workout Journal Template
The Basic Workout Journal Template resembles your workout diary. It comes with organized sections to make tracking your progress easy. It helps you remember the exercises you performed, the muscle groups you worked on, the number of sets and repetitions, rest time between exercises, weight used, and even any notes you want to take. Without this tool, it can be challenging to track and determine when you need to step up your efforts.
By using this template, you can track your fitness journey and be confident in reaching your goals. You can also use it to record your workout sessions and track workouts for others, making your exercise sessions more effective and organized. It’s not just about tracking; you can also keep an eye on your activities.
With the Basic Workout Journal Template, you’ll be able to set better fitness goals, stay inspired and motivated, spot trends, and improve your workout routines. It’s like your fitness partner, helping you in your journey towards better health while keeping everything well-organized.
Why Use It?
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User-Friendly Design: This workout journal template is easy to use, even for beginners. It’s designed to make tracking your exercises quick and hassle-free.
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Adaptable to Your Needs: Whether you practice weightlifting, cardio, or flexibility exercises, this template is highly customizable. It easily adapts to different workout routines and specific goals, allowing you to tailor it to your specific needs.
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Visualize Your Progress: Stay motivated by seeing your improvements over time. This template is a precision tool for tracking your fitness journey, allowing you to visualize and monitor your progress easily.
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Ease of Adding Notes: The convenient notes section is your personal space for valuable annotations and comments about your workouts. Note down your thoughts, goals, or any observations to fine-tune your workouts.
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Tracking on the Go: Accessible on different devices, this template is your companion for tracking your fitness wherever you are. Whether you’re at the gym, at home, or anywhere else, you can track your workouts anytime.
Ready to try this free Google Sheets workout template? Access it for free below.
Download Basic Workout Journal Template
Workout Journal – Vertex42
If you prefer to keep things simple and straightforward in your bodybuilding journey, the Vertex42 Workout Journal is made for you.
Here’s how it works: you’ll be using this journal sheet every month, and it’s designed to help you track your workouts. You can do this in two ways. You can either print out the journal and bring a physical copy to the gym, or open it on your mobile phone and fill it in while you work out.
Every month, you start by filling out the header section. Here, you note the date of the week, your current weight, how much sleep you’re averaging, caloric intake, and total exercise duration.
Now, for each workout, you have a clear line where you can indicate the exercises you performed and up to five sets for each exercise. You can note the number of repetitions and the total weight lifted for each set, or you can average them out into a single entry. How you use this workout template is entirely up to you, making it super flexible.
And if you need help using this template, Vertex42 is there to assist you. They provide a handy help tab with tips and guidance to ensure you’re using the template correctly. It’s all about simplifying things and organizing them in your fitness journey.
Why Use It?
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Simplicity at Its Best: For those who prefer an uncomplicated approach to their fitness journey, the Vertex42 Workout Journal is a wise choice. Its minimalist design makes it a favorite among fitness enthusiasts who prefer clarity and efficiency in tracking their workouts.
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Monthly Tracking of Progress: This journal is designed for long-term commitment. It’s meant to be used monthly, giving you a clear view of your fitness journey’s evolution over time. With enough space to track four weeks at a time, it’s an excellent tool for those who appreciate structure and consistency in their workouts.
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Multiplatform Convenience: Fitness enthusiasts love having options. You can print out the journal and bring a physical copy to the gym or use your mobile phone to update your progress on the go. This provides the flexibility to choose the method that fits your lifestyle and preferences.
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Comprehensive Details: With sections to record the start-of-week date, current weight, sleep patterns, caloric intake, and total exercise duration, this journal goes beyond just exercises. It allows you to monitor your overall well-being, helping you make more informed decisions about your workout routine.
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Exercise Customization: Whether you’re into weightlifting, cardio, or a mix of varied exercises, the Workout Journal offers a structured way to log your workouts. Each line can accommodate individual exercises, including up to five sets. You can track the number of repetitions and weight lifted or simplify it with an average entry. It adapts to your unique training style.
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Guidance Available: Vertex42 understands the importance of support. That’s why they’ve included a help tab, providing helpful tips and guidance to ensure you make the most of the template. Fitness enthusiasts appreciate this additional layer of assistance, making their fitness tracking more effective and rewarding.
Want to get started with this free Google Sheets workout template? Click the link below to access it now.
Download Workout Journal – Vertex42
Bodybuilding Workout Template
Discover the Bodybuilding Workout Template, one of the top options for tracking your bodybuilding journey in Google Sheets. It’s perfect for beginners who want to stay organized and make progress in their workouts.
This template offers a simple and organized sheet for your entries. It’s designed to track three sets, each containing three different exercises. This structure is great for those who like to work on all muscle groups multiple times per week.
What’s interesting about this workout template is that it’s easy to use. Start by entering the weightlifting exercises you plan to do under the titles of the three sets. For each of the two days you work out during the week, specify the number of repetitions you want to perform and your current weight goals for each exercise. You can even add personal notes in the “Tips and Tricks” section to remind yourself of things like technique and breathing.
What’s great about this workout template is that it allows you to track your progress. By switching to the “Track Your Individual Progress” tab, you can record general information about each workout, including rest days.
As if that weren’t enough, the “Inches Lost” field allows you to track your health and fitness progress by measuring inches around your waist. If you’re interested in tracking body fat, you can use this field for skinfold measurements in three key areas.
In summary, the Bodybuilding Workout Template offers an easy and organized way for beginners to manage their weightlifting exercises. With options to track your progress and measure your fitness gains, it’s a handy tool for those just starting out on their fitness journey.
Why Use It?
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Structured Efficiency: Fitness enthusiasts love the Bodybuilding Workout Template because it offers a well-structured method for tracking their weightlifting routines. It’s all about efficiency, making it a top choice for those serious about their fitness goals.
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Versatile for All Muscle Groups: This template is perfect for people who want to work on all their muscle groups multiple times per week. It’s not limited to a single type of exercise; you can customize it according to your specific routine, whether it’s weightlifting, cardio, or a mix of varied exercises.
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Easy Data Entry: Using this template is a breeze. You simply enter the chosen exercises, sets, repetitions, and weights. It’s a user-friendly tool that adapts to your training style, making it an ideal choice for fitness enthusiasts who want to focus on their workouts rather than complicated tracking systems.
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Comprehensive Progress Tracking: Fitness enthusiasts appreciate the “Track Your Individual Progress” tab, which allows for detailed logging of each workout, including rest days. This level of detail provides valuable insights into the effects of training. It’s an essential feature for fitness enthusiasts looking to optimize their routines and avoid overexertion.
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Inch-by-Inch Progress: The “Inches Lost” field is a favorite among fitness enthusiasts. It allows you to track your health and fitness progress by measuring your waistline. This can be particularly useful if you’re monitoring body fat percentage. The template also allows for tracking skinfold measurements in three key areas.
Ready to explore the Bodybuilding Workout Template? Click the button below to access it now.
Download Bodybuilding Workout Template
Kevin VanDriel Workout Journal
Introducing the Kevin VanDriel Workout Journal, a Google Sheets template inspired by BodyBuilding.com and athlete Kevin VanDriel’s training routine. It’s a flexible and user-friendly tool for beginners.
This template is designed to offer you freedom. On the left side, you can take quick notes to read before your workout. In the second field, you have the option to follow VanDriel’s monthly routine or adjust it to your preference.
What’s unique about this template is that it’s organized by month. Each month is like a new chapter in your fitness journey. The template separates workouts into categories: aerobic exercises or weightlifting exercises. Under each category, you’ll find specific exercises like squats or bench presses. You can record sets, repetitions, and track weight for each exercise.
To track your strength gains, there are columns on the right side for noting the specific weights you lifted for each set. This layout provides a quick overview of your weight progression. It also helps you remember your previous lifting levels for your next workout when you aim to push yourself a little further.
At the beginning of each month, you create a new tab to track your workouts. You can even carry over the last set of weights from the previous month to help you keep an eye on your progress and make adjustments.
Why Use It?
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Professional Inspiration: Fitness enthusiasts trust this template because it’s based on athlete Kevin VanDriel’s training routine, known for his impressive fitness performance. It’s like having a piece of professional training at your fingertips.
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Versatile and Customizable: This workout journal offers versatility. You can take quick notes on the left side to mentally prepare for your workout. It also gives you the freedom to follow VanDriel’s established routine or modify it to match your fitness goals. Fitness enthusiasts appreciate this adaptability.
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Monthly Organization: The template is neatly organized by month, making it easy to track your progress over time. Categories are clearly defined: aerobic exercises and weightlifting exercises. Each month, you’ll find specific exercises with sections for sets, repetitions, and weight tracking.
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Strength Gain Tracking: The columns on the right side make it easy to track your strength gains in weightlifting. By recording the specific weights you lifted for each set, fitness enthusiasts can quickly assess their strength gains. This feature is invaluable for those aiming to improve their performance in the gym.
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Continuous Journey: Every month, you can create a new tab and continue your fitness journey. Keeping your data organized makes it easier to compare your performance from month to month. Plus, you can carry over the last set of weights to maintain a seamless view of your progress.
Ready to explore this workout template? Follow the link below.
Download Kevin VanDriel Workout Journal
Monthly Running Workout Template
For those passionate about running, the Monthly Running Workout Template is your ideal companion. This user-friendly tool for beginners is designed to help you track your running journey with ease and precision.
Each section of this template is carefully organized to ensure you capture all the essential details of your runs. These sections include date, day, distance, time, lap times, maximum heart rate, and average heart rate.
Let us also quickly add that this template comes with clear instructions on how to maximize its benefits. You’ll receive guidance on accurately entering your running data and getting the most out of the template for your fitness journey.
Why Use It?
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Detailed Tracking: Fitness enthusiasts love this template because it’s meticulously structured. It allows you to capture all the essential details of your runs, from dates and days to distance, time, lap times, maximum heart rate, and average heart rate. This comprehensive data collection ensures you have a complete view of your running progress.
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Progress Measurement: With clear sections for distance and time, the template is perfect for tracking your running performance. Whether you’re looking to increase your speed or endurance, this template is a valuable tool for assessing your performance and tracking your running goals.
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Performance Analysis: The lap times section divides your run into segments, allowing you to analyze your performance throughout your workout. This feature is particularly helpful for those looking to improve their pace and push their limits during each run.
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Heart Rate Information: Tracking your maximum and average heart rate provides insights into your cardiovascular effort during the run. It’s a great feature for those looking to monitor the intensity of their workout and ensure optimal cardiovascular conditioning.
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Clear Instructions: This template provides instructions on how to use it effectively, making it accessible even to beginners. With guidance on data entry and template usage, fitness enthusiasts can maximize the benefits of this tool without any hassle.
Ready to start using this Monthly Running Workout Template? Click the button below to access it.
Download Monthly Running Workout Template
How to Create a Google Sheets Workout Template
After reviewing some of the best Google Sheets workout templates, we want to take this opportunity to show you how to create your own Google Sheets workout template. For this guide, we’ll start from a blank spreadsheet that looks like this:
Step 1: Add Label to Header
The first thing to do is add a label to the header. To do this, we’ll select a few cells, go to the Format menu, and choose the Merge Cells option.
Step 2: Enter Label Title and Format Accordingly
Once you’ve merged the cells, it’s time to give your label a name. In this example, let’s call it “Workout Template.” After naming it, you can adjust the text size, make sure it’s centered, and play with the background and text colors. It’s like giving your label a style that you like.
Step 3: Add Header Titles
Now, let’s add clear and organized headers to your workout template. These headers will help you understand and track your workouts more easily. Here’s what each of them means:
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Muscle Groups: This is where you specify the muscle group you’re working on with each exercise. It’s like categorizing which part of the body you’re targeting, such as “Chest” or “Legs.”
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Exercise: In this section, you note the name of the exercise you’re doing. It could be “Push-ups” or “Squats.” This header helps you know exactly what you need to do.
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Repetitions: Repetitions indicate how many times you should repeat the exercise in a set. For example, if it says “10 repetitions,” you’ll do the exercise ten times in a row.
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Rest: This header indicates the rest or pause duration you should take between sets. It’s essential to let your muscles recover and prepare for the next set.
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Sets: Sets are like cycles of exercises. If it says “3 sets,” it means you’ll do the exercise three times with a rest time between each set.
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Volume: Volume represents the total amount of work you’re doing during your workout. It’s calculated by multiplying the number of sets, repetitions, and weight used. This helps you understand the overall intensity of your workout.
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Weight: If your exercise involves lifting weights, this header tells you how much weight to use. It can be measured in pounds or kilograms, depending on your preference.
Step 4: Add Background Colors to Cells
Now, if you look at the different headers we’ve already set up in our spreadsheet, you’ll see that each of them has a background color. It’s like giving each section a different color to make it stand out. So let’s go ahead and give the same background colors to the cells in our spreadsheet. It’s a little bit like coloring different parts of your spreadsheet to make it more organized and aesthetically pleasing.
That’s how you create a Google Sheets workout template. It wasn’t too difficult, was it?
Final Thoughts
Using Google Sheets workout templates can be a game-changer for your fitness journey. Whether you’re a beginner just getting started or a fitness enthusiast eager to track your progress effectively, these templates provide structure, organization, and clarity to your workouts.
In today’s guide, we’ve gone through the best Google Sheets workout templates, showing you what they offer and how you can maximize them.
These templates are more than just data records; they’re your companions on the path to better health and fitness. By staying organized and accurately tracking your workouts, you set yourself up for success. So choose the template that suits your needs and start your journey to fitness with confidence.
