Gym Workout Log in Excel: Sets, Reps, Volume and Personal Bests with MAXIFS

By Ravindra Bagale · Last updated: 17 October 2026

Download the template: gym-workout-log-template.xlsx: example data with real formulas. Yellow cells are inputs you can type over; green cells hold formulas; blue rows are headers and totals. Replace the example data with your own and everything recalculates.

Made-up data: every name, amount, shop and date on this page is made up for practice. Cities are used only to make the examples feel real.

1. The example

Shahrukh's two weeks from 5 to 16 October 2026 (made-up values):

Week 1 volume: 7,395 kg. Week 2: 6,915 kg (−6.5%). The weights went up in week 2, but on heavier days he did fewer reps (squat 3 × 6 at 70 kg, deadlift 3 × 3 at 95 kg). Volume dropped while strength rose. The log shows both.

2. Build it step by step

Step 1. The log

1. In A4:I4 type Date, Week, Exercise, Sets, Reps, Weight, Volume, Estimated 1-rep max, Best weight?.
2. Pick the exercise from a drop-down in C5:C200: Squat,Bench press,Deadlift (drop-down lists).
3. In B5 type =INT((A5-$A$5)/7)+1 for the week number.

Step 2. Volume

1. In G5 type =D5*E5*F5: 3 × 8 × 60 = 1,440 kg.

Step 3. Estimated 1-rep max

1. In H5 type =ROUND(F5*(1+E5/30),1). This is the Epley estimate: 60 kg for 8 reps ≈ 76 kg for one rep.
2. It is an estimate only; it is less accurate above about 10 reps.

Step 4. Best weight per exercise

1. MAXIFS(max_range, criteria_range, criteria) returns the largest value that matches (MAXIFS).
2. In I5 type =IF(F5=MAXIFS($F$5:$F$16,$C$5:$C$16,C5),"Best","") and copy down.

Step 5. Summary per exercise and week

1. In L5 type =COUNTIF($C$5:$C$16,K5), in M5 =MAXIFS($F$5:$F$16,$C$5:$C$16,K5), in N5 the same on column H, and in O5 =SUMIFS($G$5:$G$16,$C$5:$C$16,K5) (SUMIFS).
2. In O9 type =SUMIFS(G5:G16,B5:B16,1) and in O10 the same with 2. In O11 type =O10/O9-1.

Step 6. Colours

1. Select A5:I16 > New Rule > Use a formula =$I5="Best", green and bold (formula rules). Add data bars on G5:G16.

3. Formulas used

Every formula above is written in the template, so you can click a cell and see it in the formula bar. All values on this page were recalculated in the file.

4. Common mistakes

1. Logging only the heaviest set. Type sets, reps and weight for the working sets, or volume will be wrong.
2. Mixing kg and lb. Pick one unit for the whole log.
3. Judging progress by volume alone. Here volume fell 6.5% while best weights rose. Look at both.
4. Treating the estimated 1RM as a target to test. It is a guide. Never test a true maximum without a spotter and proper warm-up.
5. Different exercise spellings. "Bench" and "Bench press" are different to MAXIFS. Use the drop-down.

5. More real examples

Example 1: Walking or running. Replace sets × reps × weight with km and minutes; MAXIFS finds the longest run.

Example 2: Home workouts. Use body-weight reps (push-ups, squats) with weight 1, so volume = sets × reps.

Example 3: Ravina's yoga practice. Log minutes per session and SUMIFS by week to see consistency.

Quick revision cards

Englishमराठीहिंदी

Quick revision

Each card shows formulas from this page, each with an example and its answer from the template. Scan the QR code on a card to open this lesson. All names and numbers are made up for practice.

More cards: Ravi Sir's Cards.

6. Frequently asked questions

How do I calculate training volume in Excel?

Volume = sets × reps × weight: =D5*E5*F5.

How do I find my personal best for each exercise?

=MAXIFS(weight_column, exercise_column, "Squat").

What is the Epley formula?

An estimate of the weight you could lift once: weight × (1 + reps ÷ 30).

How do I compare weeks?

Add a week number and use SUMIFS on volume by week.

Which Excel versions have MAXIFS?

Excel 2019, Excel 2021 and Microsoft 365.

7. Quick quiz

Ten questions on this page. Sign in to save your score.