Workout Progress Tracker

Workout Progress Tracker — What you lifted, and whether it moved.

A strength-progression log, built around one narrow question: what did you lift, carry or repeat, and has it moved? An XLSX workbook with 15 example library entries, a set-by-set log, a Progress by Exercise sheet that finds your best weight, best reps, last date and set count automatically, an optional and deliberately uninterpreted measurements sheet, and a dashboard of counts and averages. Plus printable session sheets for the gym floor. Nothing here sets a weight, a rep count or a level of effort for you, there is no estimate of a maximum lift anywhere, and there is no score.

What's inside

• A "before you start" page and the safety line on every page that involves moving a weight
• Exercise Library sheet: your movements tagged by pattern and equipment, pre-filled with 15 examples
• Workout Log sheet: one row per set — date, exercise, set, reps, weight, optional effort rating and notes, with the movement pattern and the volume filled in automatically
• Progress by Exercise sheet: best weight, best reps, when you last did it, sets logged and total volume, all calculated
• Body Measurements sheet — entirely optional, entirely neutral, and nothing on it is interpreted
• Dashboard: sessions, sets, total volume, average effort rating and sets by movement pattern — counts and averages only
• Printable pages: how to log, a warm-up checklist, two blank session sheets, a progression page and a plateau page
• A progression page that describes what most people do — add reps before weight, deload when it stalls — as common practice, not as instructions from us
• A written note on what this tracker is and is not — a self-tracking tool, not medical advice

How it works

The PDF guide walks you through step by step, with ready-to-use wording you can adapt. The XLSX tracker comes pre-filled with example data — fill the gold cells and every total and status updates automatically.

Specifications

• Format: PDF guide + XLSX (live formulas) + read-me
• Works in: Word, Google Docs, LibreOffice, Excel, Google Sheets
• License: full rights — use, edit, rebrand & resell
• Updates: free for life

Full rights

Sold with full rights: use it personally or with clients, edit anything, and even rebrand and resell it — keep 100% of the income, no attribution required. Customise before reselling (marketplaces reject identical duplicates).

Please note

This is a self-tracking planner, not medical advice. It does not diagnose, treat or prevent any condition, and it is not a substitute for care from a doctor, dietitian, therapist or qualified trainer. Talk to a professional before changing how you eat, exercise or sleep. If you are in crisis, please reach out to a doctor or a local crisis helpline today. Digital download — delivered instantly, so all sales are final; future updates are free.