Microsoft Excel is a spreadsheet program developed by Microsoft. Microsoft Excel allows users to organize, format, and calculate data with formulas using a system of rows and columns.
Excel workout templates are customizable spreadsheets designed for planning and tracking workout routines.
Excel workout templates are not only useful for fitness enthusiasts who wish to manage their own fitness journeys but also for personal trainers looking to organize and track their clients’ routines. Workout templates allow users to input exercise names, sets, reps, rest intervals, weights, and supplementary notes.
Excel workout templates come in various forms, including beginner and advanced templates, monthly workout templates, and workout calendar templates. Users can choose templates based on training frequency, duration, and specific fitness goals.
Using Excel for workout creation and tracking offers robust data analysis tools, detailed tracking capabilities, and high customization. Excel enables users to create charts to visualize progress, making it a preferred choice for those who prefer a detailed and analytical approach.
Microsoft Excel workout templates are listed below.
1. Beginner-Friendly Excel Workout Template: A user-friendly Excel workout template designed for beginners to plan, track, and analyze their workout routines.
2. Advanced Excel Workout Template: A detailed Excel workout template tailored for experienced users who require detailed workout tracking.
3. Monthly Excel Workout Template: An Excel workout template designed to plan and track workouts over an entire month.
4. Excel Workout Calendar Template: A calendar-style Excel workout template for organizing workouts and rest days, providing a weekly and monthly overview.
5. 2-Day Excel Workout Template: A simple Excel template for planning and tracking a twice-weekly workout schedule, ideal for busy or beginner users.
6. 3-Day Excel Workout Template: A workout template for managing a three-day weekly workout routine.
7. 4-Day Excel Workout Template: A workout template for organizing a four-day workout schedule.
8. 5-Day Excel Workout Template: A workout template for structuring a five-day workout plan, ideal for targeting multiple muscle groups weekly.
9. 6-Day Excel Workout Template: A workout template designed for six-day training schedules, suitable for advanced fitness enthusiasts.
10. 7-Day Excel Workout Template: A workout template for daily workout tracking, perfect for those committed to consistent, high-frequency training.
1. Beginner-Friendly Excel Workout Template
The beginner-friendly Excel workout template assists those new to fitness in creating and tracking their workout routines.
The Excel workout template allows users to input exercises, sets, reps, weights, and total reps per exercise for all sets.
Unique features of the Excel workout template include customizable dropdown menus for exercise selection, automatic calculations for total volume lifted, and space for notes.
The beginner-friendly Excel workout template provides detailed tracking capabilities, ease of customization, and the ability to analyze workout progress.
2. Advanced Excel Workout Template
The advanced Excel workout template caters to experienced fitness enthusiasts seeking detailed workout planning and tracking.
The Excel workout template records exercises, sets, reps, weights, and reps per exercise. The workout template allows to track the weight used and reps performed in each set.
Unique features of the Excel workout template include customizable dropdowns for exercises, sets, rep ranges, and rest periods. Automatic volume calculation and a progress tracker enhance the functionality of the workout plan template.
The advanced Excel workout template suits those needing precise tracking and detailed progress monitoring. The Excel template enables more data-driven adjustments to workout plans.
3. Monthly Excel Workout Template
The monthly Excel workout template helps users plan and track workouts over a month.
The Excel workout template includes sections for exercises, sets, rep ranges, rest periods, and tracking weights and reps per set.
The monthly Excel workout template is ideal for those who prefer planning their workouts in advance and monitoring their progress over the course of a month, all within a single spreadsheet.
4. Excel Workout Calendar Template
The Excel workout calendar template helps organize and schedule workouts and specify rest days.
The workout calendar template provides a weekly layout, enabling users to plan workouts and rest days across multiple weeks and the entire month.
The Excel workout calendar template is for users who prefer visual workout scheduling and need an overview of workouts and rest days for each week.
5. 2-Day Excel Workout Template
The 2-day Excel workout template is designed for those who want to follow a twice-weekly workout schedule.
The 2-day Excel workout template is perfect for individuals with busy schedules or those beginning a new fitness routine.
6. 3-Day Excel Workout Template
The 3-day Excel workout template is designed for those who want to work out three times a week.
The 3-day Excel workout template suits beginners and intermediates aiming for consistent progress without daily workouts.
7. 4-Day Excel Workout Template
The 4-day Excel workout template is designed for those who prefer a four-times-a-week workout schedule.
The 4-day Excel workout template is ideal for individuals seeking a balanced workout routine that allows for both intensity and recovery.
8. 5-Day Excel Workout Template
The 5-day Excel workout template is designed for those who want to work out five times a week.
The 5-day Excel workout template is suitable for fitness enthusiasts looking to increase workout frequency and target different muscle groups throughout the week.
9. 6-Day Excel Workout Template
The 6-day Excel workout template is designed for those who want to work out six times a week.
The 6-day Excel workout template is ideal for advanced fitness enthusiasts aiming for high-frequency training and detailed muscle group targeting.
10. 7-Day Excel Workout Template
The 7-day Excel workout template is designed for those who want to work out every day of the week.
The 7-day Excel workout template is suited for dedicated fitness enthusiasts seeking daily workouts with varied routines and comprehensive tracking.
11. 8-Day Excel Workout Template
The 8-day Excel workout template is designed for those who follow an 8-day workout cycle.
The 8-day Excel workout template is ideal for advanced fitness enthusiasts who prefer extended workout cycles to allow for varied training and recovery periods.
12. 3-Week Excel Workout Template
The 3-week Excel workout template is tailored for a workout program over three weeks or 21 days.
13. 4-Week Excel Workout Template
The 4-week Excel workout template is designed for a structured workout program over four weeks or a month.
14. 5-Week Excel Workout Template
The 5-week Excel workout template is designed for a workout program over five weeks.
15. 6-Week Excel Workout Template
The 6-week Excel workout template is designed for a workout program over six weeks or a month and a half.
16. 7-Week Excel Workout Template
The 7-week Excel workout template is designed for a workout program over seven weeks.
17. 8-Week Excel Workout Template
The 8-week Excel workout template is designed for a workout program over eight weeks or two months.
18. 9-Week Excel Workout Template
The 9-week Excel workout template is designed for a workout program over nine weeks.
19. 10-Week Excel Workout Template
The 10-week Excel workout template is designed for a workout program over ten weeks.
20. 11-Week Excel Workout Template
The 11-week Excel workout template is designed for a workout program over eleven weeks.
21. 12-Week Excel Workout Template
The 12-week Excel workout template is designed for a workout program over twelve weeks or three months.
22. 13-Week Excel Workout Template
The 13-week Excel workout template is designed for a workout program over thirteen weeks.
23. 14-Week Excel Workout Template
The 14-week Excel workout template is designed for a workout program over fourteen weeks.
24. 15-Week Excel Workout Template
The 15-week Excel workout template is designed for a workout program over fifteen weeks.
25. 16-Week Excel Workout Template
The 16-week Excel workout template is designed for a structured workout program over sixteen weeks or four months.
What Are the Most Popular Microsoft Excel Workout Templates?
Listed below are the 3 most popular workout templates for Microsoft Excel.
Beginner-Friendly Excel Workout Template: Designed for those new to fitness, this workout template helps users create and track their workout routines, including weights and total reps of all sets.
Advanced Excel Workout Template: Tailored for experienced fitness enthusiasts, this workout template offers detailed planning and tracking of workouts, including weight and reps per set.
Excel Workout Calendar Template: This workout template helps users organize and schedule workouts and rest days, providing a clear weekly layout for better planning.
What Are the Best Excel Workout Templates for Personal Trainers?
Listed below are the 4 best Excel workout templates for personal trainers.
Beginner-Friendly Excel Workout Template: Ideal for new clients, this workout template helps trainers create and track workout routines following a simple approach.
Advanced Excel Workout Template: Perfect for experienced clients, this workout template offers detailed tracking of workouts, enabling precise progress monitoring.
Excel Workout Calendar Template: Helps trainers organize and schedule client workouts and rest days, providing a clear weekly layout for better planning.
8-Week Excel Workout Template: Designed for structured training over eight weeks, this workout template allows trainers to plan and track client progress over two months.
These workout templates assist personal trainers in creating customized workout plans, tracking client progress, and maintaining organized schedules.
How to Choose the Right Excel Workout Template?
To choose the right Excel workout template, consider the following three factors.
Template Type: Determine whether the workout template is for beginners, advanced users, or specific workout goals and preferences.
Frequency: Decide on the workout frequency. Select a template that matches workout frequency, such as a 3-day, 4-day, or 5-day workout template.
Duration: Consider the length of the workout program. Choose a template that fits the planned duration, such as a 4-week, 8-week, or 12-week workout template.
How to Make a Workout Plan in Microsoft Excel?
To make a workout plan in Microsoft Excel, follow the seven steps listed below.
Choose the Right Excel Workout Template: Select a template that fits the fitness level, workout frequency, and duration.
Select Workout Exercises: Input the exercises for each workout session.
Select Sets and Rep Ranges: Define the number of sets and rep ranges for each exercise.
Select Rest Time Between Sets: Specify the rest periods between sets of a given exercise.
Fill in the Weights: Enter the initial working weight for each exercise.
Add Notes: Include any additional notes or instructions.
Delete Unused Rows, Columns, and Tabs: Clean up the template by removing any unnecessary elements to keep it organized.
How to Track Workout Progress in Microsoft Excel?
To track your workout progress in Excel, follow the four steps listed below.
Open your Excel workout file where you’ve previously created your workout plan.
Navigate to the “Week 1” tab or the current week’s tab you’re on in your workout schedule.
During your workout session, input actual data into the “Weight,” “Reps,” and “Reps” columns for each exercise. You will need to remove the formula that’s autogenerating the data from the previous week’s workout and manually enter the numbers specific to that day’s performance.
Repeat this process for every exercise during each workout session.
Note
The advanced template versions allow tracking of weight and reps for each individual set. The beginner templates allow to input the weight used and total reps performed for each exercise (calculated by summing up all reps across sets).
How to Review Workout Progress in Microsoft Excel?
After consistently tracking workouts, progress can be reviewed.
To review workout progress in Microsoft Excel, follow the four steps listed below.
Access the “Performance Tracker” tab to review your progress.
Locate the specific workout day and exercise you wish to analyze in greater depth.
Observe the total volume for each exercise week-to-week in the “Volume Tracker” table and check the “Strength Tracker” table for the weights lifted.
Compare and analyze percentage changes from the prior week to assess progress, as indicated in the secondary row associated with the exercise.
How to Edit Excel Workout Template?
Edits to an Excel workout template can be made in the “DATA” tab.
Listed below are variables available to edit in the Excel workout plan templates.
Adding or Editing Exercises: Input new exercises or modify existing ones.
Change Options for Sets: Adjust the number of sets for each exercise.
Change Options for Reps: Modify the rep ranges for different exercises.
Change Options for Rest Time: Alter the rest periods between sets.
Add a New Muscle Group: Include new muscle groups to better categorize exercises.
How to Add New Exercises to Existing Exercise Database?
To add new exercises to the existing exercise database, follow the four steps listed below.
Navigate to the “DATA” tab, where all exercises are categorized by muscle groups.
Locate the specific muscle group to which you want to add a new exercise.
Scroll to the end of the current list for that category, and type in the name of the new exercise. Ensure exercises are entered in a vertical list, one below the other, if you’re adding multiple exercises.
Optionally, you can also rename any existing exercises to match your preferred terminology by simply overwriting the current exercise names.
By expanding the exercise database, you create a more personalized workout experience and a comprehensive template that can adapt to different workout routines.
How to Change Options for Sets?
To change options for sets, follow the four steps listed below.
Go to the “DATA” tab.
Find the column that corresponds to the current selection options for sets.
Add new set options by typing them into empty cells at the bottom of the existing list, extending the list of options available during workout planning.
If you wish to modify any preset options, you can directly edit the cell content to reflect the desired naming or numeric values.
How to Change Options for Reps?
To change options for repetition ranges, follow the four steps listed below.
Access the “DATA” tab to modify the workout variables.
Locate the column where the current rep range selections are listed.
Add new options for reps by inputting them at the end of the existing rep ranges.
You can also revise the existing rep range names or numbers to better suit your training plan.
How to Change Options for Rest Time?
To change options for rest periods, follow the four steps listed below.
Proceed to the “DATA” tab.
Identify the column that lists the existing options for rest time intervals.
Enter new rest time options at the conclusion of the pre-existing selections.
You may also alter the designations of current rest time intervals to reflect any specific rest protocols you follow.
How to Add a New Muscle Group?
To integrate a new muscle group in the Excel workout template, follow the 15 steps listed below.
Start by opening a blank Excel Workout Template spreadsheet.
Navigate to the “DATA” tab.
Scroll to the final column displaying the category “Other” muscle groups.
Input the name of the new muscle group in the first row of the next column, replacing spaces with underscores (e.g., Core_Muscles).
After typing the name, Excel may automatically create a table. If this happens, undo the action by pressing “Ctrl/CMD + Z”.
Beneath the muscle group name, list the exercises associated with this group.
Highlight the cell containing the muscle group name.
From the menu, select “Formulas” ➝ “Name Manager“ ➝ “New”. As the “Name”, use the exact text from the cell with underscores. Set the Scope to “Workbook”. For “Refers to”, define the range of exercise cells but do not include the muscle group cell (e.g., =DATA!$O$2:$O$4), then confirm by clicking “OK”.
Select the entire list, including the muscle group name.
Insert a table by going to “Insert” ➝ “Table”, ensuring that all related cells are included and that “My table has headers” is checked before pressing “OK”.
Shift to the “Workout Setup” tab.
Select the cell where you would usually pick a muscle group.
Go to “Data” ➝ “Data Validation” and extend the “Source” range to encompass the newly added column of the muscle group.
Copy this “Data Validation” setting and apply it to all necessary cells by dragging the small square at the bottom right corner of the cell down to fill the column.
Copy and paste these validated cells to all pertinent areas within the “Workout Setup” tab for all workout days.
The new muscle group will be visible in your workout template, allowing you to select exercises from this group using the dropdown menus in the “Workout Setup” tab.
How to Create Your Own Excel Workout Template?
To create your own Excel workout template from scratch, follow the six steps listed below.
Open a new Excel worksheet and create sections for each part of your workout plan. Designate spaces for listing exercises, recording the number of sets and reps, noting rest intervals between sets, and indicating the weights you plan to use.
Include a section for additional notes, where you can jot down reminders about techniques or modifications for specific exercises.
Construct an exercise database within a separate sheet or tab. List all potential exercises you might include in your workout, categorized by muscle group or type of movement. This database serves as a quick reference that you can use to populate your workout template more efficiently.
Determine the metrics you intend to track over time to gauge progress. This could include tracking volume (sets x reps x weight), personal records, or body measurements. Integrate a designated section within your template to log these data points.
Develop a workflow for how you’ll utilize the template. Decide if you’ll be pre-planning workouts ahead of time, filling in the template as you exercise, or using it as a review tool after workouts to reflect on achievements and areas needing work.
Customize the template with formatting and features such as dropdown menus for selecting exercises, conditional formatting to highlight achievements, and tables to organize and sort data efficiently.
By creating your own Excel workout template, you gain a tailored tool that aligns with certain fitness goals, training styles, and the specific metrics you wish to monitor.
What is the Difference Between Excel and Google Sheets Workout Template?
The primary difference between Excel and Google Sheets workout templates lies in their respective platforms. Excel workout templates are housed within Microsoft’s Excel software, which is part of the Microsoft Office Suite and offers extensive offline functionalities, complex data analysis tools, and advanced customization options.
On the other hand, Google Sheets workout templates are created within Google’s web-based spreadsheet program, Google Sheets, which is part of Google Drive services. Google Sheets enables real-time collaboration online, automatic saving, and easy sharing capabilities.
Both Excel and Google Sheets workout templates serve to log and organize fitness activities effectively.
Personally, I prefer Google Sheets workout templates because of their user-friendly mobile interface and seamless collaboration features, which make it simple to modify and share workout plans across devices in real-time.
Germans Frolovs
Founder of GF Workout Zone
What are Other Workout Templates Besides Excel and Google Sheets?
Listed below are other workout templates besides Excel and Google Sheets.
Workout Templates for Notion: Workout templates utilize the Notion platform’s versatility to create structured and customizable workout plans. Workout template for Notion allow users to filter and sort exercises based on targeted muscle groups or equipment.
PDF Workout Templates: PDF workout templates are printable documents for logging exercises, sets, reps, and weights. PDF workout templates provide a structured format for either manual or digital use.
Microsoft Word Workout Templates: Microsoft Word workout templates are document-based templates for planning and tracking exercise routines. Word workout templates offer a text-oriented format for logging workouts.
Google Docs Workout Templates: Google Docs workout templates are text-based documents for planning and tracking workouts. Google Docs workout templates provide a simple format for logging exercises, sets, reps, and weights.
