A workout log in Google Sheets that estimates your 1-rep max
Short answer
Log each set as date, exercise, weight and reps. Estimate the one-rep max with the Epley formula weight × (1 + reps / 30), flag a personal record when that estimate beats the best so far for the exercise, and add a small weight step next session when you hit the top of your rep range on every set.
Copy-paste code
Log tab: A date, B exercise, C weight, D reps
Est. 1RM E2: =C2 * (1 + D2/30)
PR flag F3: =IF(E3 > MAXIFS(E$2:E2, B$2:B2, B3), "PR", "") (fill down from row 3: beats every earlier set)
Volume G2: =C2 * D2
Weekly volume per exercise: =SUMIFS(G:G, B:B, "Squat", A:A, ">="&(TODAY()-WEEKDAY(TODAY(),2)+1))
Next weight (8-12 reps, +2.5): =IF(MIN(FILTER(D:D, B:B=B2, A:A=A2)) >= 12, C2 + 2.5, C2)Good to know
Epley is an estimate and is less reliable above about 10 reps.
This is general fitness information, not medical advice; stop if something hurts.
Repwren Workout Tracker: Know exactly what to lift next time
from $9Repwren is a ready workout log for Excel and Google Sheets: it flags PRs, estimates your 1-rep max, tracks weekly volume by muscle group and suggests the next weight for every lift.
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Why track volume?
Weekly sets × reps × weight per muscle group is a simple way to see if your training load is going up.
kg or lb?
Either; the formulas don't care, just stay consistent.
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