Workout Tracker Spreadsheet for Women

Log every set, see what you lifted last time and know exactly what to lift next time. The Sage & Strong Workout Spreadsheet is a calm, sage-and-sand Google Sheets workout tracker made for women who lift at the gym or at home.

It's a regular Google Sheet. No app to download, no add-ons, no scripts and no permissions to approve. Make your copy and start logging.

TRY THE SAMPLE FIRST
Your download includes a sample copy filled with 9 weeks of workouts for a made-up lifter, so you can see every tab working before you start your own.

WHY LIFTERS LOVE IT
✓ "Last time" shows your weights, reps and RPE from your last session on every row
✓ "Next time" suggests adding weight, adding a rep or holding steady, based on your rep range
✓ A trophy flags every new personal best
✓ Sets, reps, volume, top weight and estimated 1-rep max fill in on their own
✓ Pick a routine on the Workout Card and see your whole plan on your phone at the gym

WHAT'S INSIDE (13 TABS)
• Start Here: a short how-to guide
• Dashboard: strength days, weekly volume, weeks in a row on goal, sets per muscle group, recently trained exercises and new personal bests
• Workout Card: pick a routine to see each exercise's plan, last time and next time. Print it if you like paper.
• Log: date, routine and exercise with weight, reps and RPE for up to 6 sets, plus notes and a warm-up checkbox
• Routines: 6 ready-made routines (Glutes & Hamstrings, Upper Body, Quads & Core, Full Body at Home, Beginner Full Body A and B). Rename them or add your own.
• Days and Weeks: automatic summaries with volume, sets, reps, cardio minutes, average RPE and a check when you meet your weekly goal
• Progress: choose any exercise to see your history, best weight, estimated 1-rep max and volume charts
• Exercises: 75 exercises with muscle group, equipment and your own rep range. Add as many as you like.
• Cardio: walks, runs, Pilates, spin, yoga, barre and more
• Check-ins: energy, sleep, cycle phase, mood and soreness
• Body: weight and measurements with a trend chart
• Settings: your name, lb or kg, weekly goal and week start

WHAT YOU RECEIVE
• How to Access PDF with your links
• A blank copy for your own training
• A sample copy to explore

HOW IT WORKS
1. Download your PDF right after purchase.
2. Click the link and choose "Make a copy." A free Google account is all you need.
3. Add your name, lb or kg and weekly goal in Settings, then log your first workout.

GOOD TO KNOW
• Works in Google Sheets on a computer, tablet or phone. Logging is easiest on a computer or tablet. The Workout Card is great on your phone.
• This is a Google Sheets file. It isn't made for Excel or Numbers.
• This tracker is for organizing your training. It isn't medical or fitness advice.
• For personal use only. Please don't share or resell the links.
• This is a digital product. Nothing will be shipped.
• Questions? Message us on Etsy anytime. We're happy to help.

Created by Muse & Make Co with the help of AI tools.