Automated Strength Tracker: A Simple, Powerful Google Sheet for Athletes and Coaches

I've seen a lot of very complicated spreadsheets. This isn't one of them. Once you add you lifting data you're set. Here is a complete overview.

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Quick overview

The tracker is a single-dashboard tool that:

• Auto-populates visual charts and reports once you add data.

• Lets you filter by athlete, date range, and up to three lifts at a time.

• Shows both estimated 1RM trends and your true max changes based on actual singles.

• Includes tabs that automatically calculate group statistics and store reference formulas.

How the dashboard works

Use three simple controls at the top of the dashboard:

• Select an athlete name from the drop down.

• Choose a start date and an end date. The end date can be any past date so you can review a previous season or a specific block of training.

• Pick up to three lifts to visualize side by side.

What you get instantly

• 1RM trend chart: displays an estimated one-rep max from the top set of each session in the selected time frame. Useful for spotting long term direction even when progress is not linear.

• History: a full log of every top set for the selected lift(s) and dates.

• One-rep max change report: compares the closest true single to your selected start date and the closest true single to your end date so you get an accurate change number.

Estimations vs true maxes — why both matter

The sheet uses the Epley formula to estimate 1RM from multi-rep sets. That gives a consistent trend line from session to session. But formulas applied to singles can inflate the number. To avoid that the tracker:

• Applies the Epley formula only to sets with more than one rep.

• Treats logged singles as the athlete's true max for change calculations.

This means the 1RM change report reflects actual progress rather than formula-driven noise. For example, an athlete could move from a true single of 455 to 495 over a chosen period and the tracker will show that exact change.

Getting data in: the one-time setup you will actually enjoy

Populating the tracker is painless, especially if you use TrainHeroic. The process is designed so you never fiddle with formulas. You simply enter your data and that's it. You can enter them daily as your training log and enjoy the visuals especially over time. The more data you add the better it gets.

Core rules for the Data Tab

• Do not edit column A or column I manually. Column A combines first and last names for consistent lookup. Column I contains the estimated max logic and excludes singles from the formula.

• If you're using Train Heroic, paste only into columns B through H on the data tab. Everything else auto-updates.

Importing from TrainHeroic

If you use TrainHeroic, go to Analytics > Lift History > Complete, choose an athlete and the timeframe, then copy the logged sets. Paste those directly into the tracker starting at column B and it will auto-populate names, dates, reps, and weights.

This save you hours of manual entry. New athletes will be added automatically when you paste their data.

Tabs explained — what each page does

Data tab

The only page you need to actively add raw logs to. Follow the instructions on the sheet and paste copied sets into columns B through H. The sheet handles the rest.

Group Maxes

This tab is fully automated. It pulls every unique exercise from the data tab and calculates the group minimum, maximum, and average. Use it to see team baselines or compare athletes quickly. The exercises also auto populate as you add unique exercises to your data.

Test Reference

A hidden helper sheet that stores formulas and constants. No edits required here.

Lifter Directory

Automatically populated with full name, first name, last name, and age (calculated from date of birth). You can optionally add an image, team, sport, and DOB to make the dashboard look cleaner and more useful.

Tips for coaches and individuals

• Keep consistent naming across platforms. The sheet standardizes first and last names, but consistent inputs reduce lookup issues.

• Use the date filters to evaluate specific training blocks, off-season vs in-season, or peaking phases.

• Paste or enter data regularly so the visuals reflect recent progress. The more data you feed it, the clearer the trends and group stats become.

• Let singles drive max change reports for the most honest assessment of progress.

Where to get the tracker and support

The tracker is a fully unlocked Google Sheet that can be purchased. For questions or hands-on support, email jakehicks@rxstrengthandfitness.com.

Buy Now $12

Final note

This tracker is built to remove busywork and give you actionable insights: true max changes, session history, and group benchmarks — all on one page. Whether tracking personal progress or managing a roster of athletes, the goal is the same: make data entry effortless and the results clear.