Training Volume Calculator
Volume = sets × reps × weight. Total tonnage moved per session, week, or block.
Result
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How to use this calculator
- Enter sets, reps, and weight for the exercise.
- Sum across exercises for session/weekly totals.
- Compare week-over-week to track progressive overload.
About this calculator
Volume (tonnage) = sets × reps × weight. It's the most common single metric to gauge weekly training stimulus. A lifter doing 5 × 5 at 225 lb does 5,625 lb of volume on that exercise. Hypertrophy targets typically run 10-20 working sets per muscle per week; strength focus runs lower volume at higher intensity. Volume alone misses intensity — 100 reps at 50% 1RM is very different from 30 reps at 80% — but it's a useful weekly comparison metric within consistent intensity zones.
Frequently asked
Should I track every set or just working sets?+
Working sets only for volume tracking. Warm-ups don't contribute to stimulus and inflate the number.
Volume per muscle or per exercise?+
Per muscle for hypertrophy. Sum sets that hit chest from bench + dips + flyes for chest weekly volume.
How much volume is enough?+
Beginner: 6-10 sets/muscle/week. Intermediate: 10-16. Advanced: 14-20+. Beyond 20 sets/muscle/week shows diminishing returns.
What's relative volume?+
Sets × reps × (weight / 1RM). Normalizes across intensities — a more honest comparison than raw tonnage.
Volume vs. intensity?+
For strength: high intensity, low-moderate volume. For hypertrophy: moderate intensity, high volume. Both matter; tradeoff varies by goal.
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