Google Sheets Gym Tracker Formulas

Rep progress, PR badges, and meal prep bars beside your training log.

Fitness rank badges

Put rank 1-4 in A1. Bronze, silver, gold, champion.

=CHOOSE(A1,"🥉","🥈","🥇","🏆")

🥇

CHOOSE

Rep counter bar

Put reps completed in A1 and rep goal in B1 (e.g. 12). Muscle emoji fills the bar.

=REPT("💪",MIN(A1,B1))&REPT("○",MAX(0,B1-A1))

💪💪💪💪💪💪💪💪○○○○

REPT MIN MAX

Set tracker bar

Put sets done in A1 and sets planned in B1 (e.g. 5). Checkmarks track your working sets.

=REPT("✅",MIN(A1,B1))&REPT("⬜",MAX(0,B1-A1))&" "&A1&"/"&B1&" sets"

✅✅✅⬜⬜ 3/5 sets

REPT MIN MAX

PR celebration burst

Put current lift in A1 and previous best in B1. Beats your old PR triggers a celebration row.

=IF(A1>B1,"🎉 NEW PR! 🏆","Keep pushing 💪")

🎉 NEW PR! 🏆

Bench press PB stars

Put PB tier 0-5 in A1. Stars rate your bench personal best level.

=REPT("⭐",MIN(A1,5))&REPT("☆",MAX(0,5-A1))&" Bench"

⭐⭐⭐☆☆ Bench

REPT MIN MAX

Squat PB stars

Put PB tier 0-5 in A1. Stars rate your squat personal best level.

=REPT("⭐",MIN(A1,5))&REPT("☆",MAX(0,5-A1))&" Squat"

⭐⭐⭐⭐☆ Squat

REPT MIN MAX

Deadlift PB stars

Put PB tier 0-5 in A1. Stars rate your deadlift personal best level.

=REPT("⭐",MIN(A1,5))&REPT("☆",MAX(0,5-A1))&" Deadlift"

⭐⭐⭐⭐⭐ Deadlift

REPT MIN MAX

Volume load meter

Put session volume in A1 and weekly target in B1. Block bar tracks total load.

=REPT("█",MIN(10,MAX(0,ROUND(A1/B1*10,0))))&REPT("░",MAX(0,10-MIN(10,MAX(0,ROUND(A1/B1*10,0)))))&" kg"

███████░░░ kg

REPT ROUND MIN MAX

Mile pace display

Put average pace in minutes per mile in A1. Shows formatted pace with a runner.

=TEXT(A1,"0.0")&" min/mi 🏃"

8.5 min/mi 🏃

TEXT

Run distance progress

Put miles logged in A1 and weekly goal in B1. Runners fill the distance bar.

=REPT("🏃",MIN(A1,B1))&REPT("·",MAX(0,B1-A1))&" "&A1&"/"&B1&" mi"

🏃🏃🏃🏃🏃·· 5/7 mi

REPT MIN MAX

Weekly mileage bar

Put miles this week in A1 and weekly target in B1. Ten blocks scale to your mileage goal.

=REPT("█",MIN(10,MAX(0,ROUND(A1/B1*10,0))))&REPT("░",MAX(0,10-MIN(10,MAX(0,ROUND(A1/B1*10,0)))))&" "&A1&"/"&B1&" mi"

████████░░ 18/20 mi

REPT MIN MAX

5K training countdown

Put miles logged in A1 toward a 3.1-mile 5K. Shows miles remaining to the finish.

=MAX(0,3.1-A1)&" mi to 5K 🏁"

1.1 mi to 5K 🏁

MAX

10K training countdown

Put miles logged in A1 toward a 6.2-mile 10K. Shows miles remaining to the finish.

=MAX(0,6.2-A1)&" mi to 10K 🏁"

2.2 mi to 10K 🏁

MAX

Heart rate zone dots

Put zone 1-5 in A1. Color dots label easy through max effort.

=CHOOSE(A1,"🟢 Zone 1","🟡 Zone 2","🟠 Zone 3","🔴 Zone 4","🟣 Zone 5")

🟠 Zone 3

CHOOSE

Gym streak flame

Put streak days in A1 and goal in B1. Flames track consecutive gym days.

=REPT("🔥",MIN(A1,B1))&REPT("·",MAX(0,B1-A1))&" "&A1&" days"

🔥🔥🔥🔥🔥·· 5 days

REPT MIN MAX

Rest day marker

Put rest or train in A1. Shows recovery vs training day status.

=IF(LOWER(A1)="rest","😴 Rest day","💪 Training day")

😴 Rest day

IF LOWER

Workout week checkmarks

Put workouts completed this week in A1 (0-7). Checkmarks fill the seven-day row.

=REPT("✅",MIN(A1,7))&REPT("⬜",MAX(0,7-A1))

✅✅✅✅⬜⬜⬜

REPT MIN MAX

Macro protein bar

Put protein grams in A1 and daily target in B1. Ten steak marks scale to your macro goal.

=REPT("🥩",MIN(10,MAX(0,ROUND(A1/B1*10,0))))&REPT("○",MAX(0,10-MIN(10,MAX(0,ROUND(A1/B1*10,0)))))&" "&A1&"g protein"

🥩🥩🥩🥩🥩🥩🥩🥩○○ 120g protein

REPT MIN MAX

Meal prep containers

Put meals prepped in A1 and meals planned in B1. Bento boxes fill the prep row.

=REPT("🍱",MIN(A1,B1))&REPT("⬜",MAX(0,B1-A1))&" meals prepped"

🍱🍱🍱🍱🍱⬜⬜ meals prepped

REPT MIN MAX

Calorie budget meter

Put calories eaten in A1 and daily budget in B1. Blocks show calories remaining.

=REPT("█",MIN(10,MAX(0,ROUND((B1-A1)/B1*10,0))))&REPT("░",MAX(0,10-MIN(10,MAX(0,ROUND((B1-A1)/B1*10,0)))))&" cal left"

███████░░░ cal left

REPT ROUND MIN MAX

Water intake drops

Put glasses drunk in A1 and daily goal in B1. Water drops track hydration.

=REPT("💧",MIN(A1,B1))&REPT("○",MAX(0,B1-A1))&" "&A1&"/"&B1&" glasses"

💧💧💧💧💧💧○○ 6/8 glasses

REPT MIN MAX

Prep Sunday checklist

Put prep tasks done in A1 and tasks planned in B1. Checkmarks track meal prep Sunday.

=REPT("✅",MIN(A1,B1))&REPT("📋",MAX(0,B1-A1))&" prep tasks"

✅✅✅📋📋 prep tasks

REPT MIN MAX

Workout type picker

Put workout type 1-5 in A1. Push, pull, legs, cardio, or mobility.

=CHOOSE(A1,"🏋️ Push","🏋️ Pull","🦵 Legs","🏃 Cardio","🧘 Mobility")

🦵 Legs

CHOOSE

Training vs rest status

Put 1 for training or 0 for rest in A1. Quick daily gym schedule flag.

=IF(A1=1,"💪 Train today","😴 Rest today")

💪 Train today

Lift PR burst row

Put PR count in A1 (0-5). Burst emoji celebrates each new personal record.

=IF(A1>0,REPT("💥",MIN(A1,5))&" PR!","")

💥💥 PR!

IF REPT MIN

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