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Training Load Template in Excel: RPE, sRPE and Wellness (Hooper)

Still chasing your team's RPE in Excel? TrainerStudio exists.

If you coach athletes, you know how this ends: the RPE gets asked in the locker room, jotted down in a notebook, and the column stays empty on the days you're not there. Grab the free template, and when you outgrow it, have each client log their RPE from the TrainerStudio app.

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Strength coach asking an exhausted soccer player how hard the session was at the end of practice

training load template excel What's in this template

Download a free training load template in Excel: log the RPE of every session and get each athlete's sRPE load, monotony, strain and ACWR, with daily wellness from the Hooper questionnaire. The ACWR is a monitoring aid with mixed evidence, not an injury predictor, and the sheet says so.

Coaching athletes or teams? Compare the best software for strength and conditioning coaches

Guide: when and how to program a deload weekWork out an athlete's weekly load and ACWR in a minute
  • Session log with date, athlete, type, minutes and RPE, with the sRPE load (RPE × minutes) calculated
  • Daily Hooper questionnaire: sleep, stress, fatigue and muscle soreness from 1 to 7, plus optional mood
  • Wellness flag when the index rises above the athlete's average or an item reaches 6
  • Weekly load, monotony and strain for each athlete
  • 7-day acute load, 28-day chronic load and ACWR with color zones
  • Team summary for up to 25 athletes on the date you choose
  • Weekly charts for load, ACWR and wellness
  • RPE CR-10 and Hooper scales included, and compatible with Google Sheets

For personal trainers When the RPE Comes In Without Asking, TrainerStudio Does This

The sheet works if every athlete tells you their RPE and someone writes it down. With a whole team, that column stays empty on the days you're not there. In TrainerStudio each client logs what they did from their app, without touching a single cell, and you see the load in their profile.

  1. 1

    Every set, with its RPE

    Program sets by reps, weight, RPE, RIR, %1RM or time. Your clients check off each set from their app with what they actually did, RPE included.

  2. 2

    Workload view

    In each client's profile you see planned and actual load in arbitrary units, tonnage and minutes, by day, week or month, and compare what you programmed with what got done.

  3. 3

    Metrics with charts

    Create metrics such as hours of sleep or body weight. Your clients log them from the app, and each one has its own chart so you can follow how it trends.

  1. A worried trainer looks at his phone, sitting on a bench with client files

    From spreadsheets to an app for personal trainers A spreadsheet keeps you organized. It won't grow your business.

    Every new client means another sheet, another PDF and another text. Your calendar is your ceiling.

  2. A trainer works alone on her laptop at the gym at dawn

    6:40 AM

    Before you even open, you're copying sets into the spreadsheet.

  3. The trainer answers messages on her phone from the couch at night

    11:10 PM

    The day's last question lands in your texts.

  4. The trainer goes over a list of names in a notebook at the kitchen table

    Day 30

    You check who's paid and who hasn't. One by one.

  5. The trainer corrects a client's squat in bright morning light

    With TrainerStudio

    The app does all of that. You're on the floor, with your clients.

App for personal trainers Train more clients in less time.

  • A client checks her workout on her phone at home

    Today's workout, in your app.

    Your clients open the session in an app with your brand, with a video for every exercise.

  • The trainer looks at her phone, relaxed, sitting in the gym

    See who trained without asking.

    You know how each client is doing without chasing anyone.

  • The trainer and a client high-five at the end of the session

    Payments collect themselves.

    Every month, by card. You get back to what really matters: coaching.

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