About the Training Volume Calculator
Training volume — usually measured as sets × reps × weight, also called tonnage or volume load — is one of the main drivers of muscle growth and a key number for managing fatigue. This training volume calculator reads a simple workout log, one exercise per line, and adds up total volume, total sets, total reps and the average load per rep, then scales it to a weekly figure.
It is useful for lifters comparing two programs, coaches checking that a new block progresses sensibly, and anyone following a plan based on weekly hard sets per muscle group. Type lines like “Squat 4x5x100” or “Bench: 3 × 8 @ 70”; bodyweight moves such as “Pull-ups 3x10” count toward sets and reps without adding tonnage.
Weights can be in kilograms or pounds — the total is in whatever unit you use. Tonnage is best for tracking the same lifts over time; it is not a fair way to compare very different exercises, because a heavy deadlift will always out-tonnage a curl.
With the default inputs, the session volume (tonnage) is 7,600. Change any value above to recalculate instantly.
How to use the training volume calculator
- 1Type or paste your workout, one exercise per line, as name sets x reps x weight.
- 2Leave the weight off for bodyweight exercises (e.g. “Pull-ups 3x10”).
- 3Choose kg or lb so totals are labelled correctly.
- 4Enter how many times per week you repeat the session.
- 5Compare session and weekly volume with previous weeks to check progression.
Formula and method
Each line is parsed into sets, reps and weight, and its volume load is the product of the three. The session total adds every line; total reps is the sum of sets × reps, and average load per rep is total volume divided by total reps (bodyweight lines count as zero load, which lowers the average).
Weekly figures multiply the session totals by how many times per week you repeat the workout. Many hypertrophy programs are planned in weekly hard sets per muscle — roughly 10–20 is a common range — while tonnage is best used to track progress on the same lifts over time.
- sets
- Number of working sets
- reps
- Repetitions per set
- weight
- Load per rep in kg or lb
Worked examples
Full-body session, twice a week
Squat 4×5×100 = 2,000, bench 4×8×70 = 2,240, RDL 3×10×80 = 2,400 and overhead press 3×8×40 = 960, for 7,600 kg across 14 sets and 106 reps (71.7 kg per rep). Twice a week that is 15,200 kg and 28 sets.
Pull day in pounds with bodyweight pull-ups
Deadlifts add 5 × 3 × 315 = 4,725 lb and leg press 3 × 12 × 270 = 9,720 lb. Pull-ups add 40 reps and 4 sets but no tonnage, so the session totals 14,445 lb over 91 reps.
Push session three times a week
Bench 5 × 5 × 80 = 2,000 kg and incline press 3 × 10 × 25.5 = 765 kg give 2,765 kg per session. Repeating it three times a week gives 8,295 kg and 24 weekly sets.
Frequently asked questions
How do you calculate training volume?+
Multiply sets × reps × weight for each exercise and add them up. For example, 3 sets of 10 reps at 50 kg is 1,500 kg of volume load. Many coaches also track volume simply as the number of hard sets.
How many sets per week should I do per muscle?+
Research reviews commonly suggest around 10–20 hard sets per muscle group per week for muscle growth in trained lifters, with beginners progressing well on less. Increase gradually and watch recovery.
Is more training volume always better?+
No. Volume drives progress only up to the amount you can recover from. Beyond that, fatigue builds and performance stalls, so raise volume gradually and include lighter deload weeks.
How do I count bodyweight exercises?+
Enter them without a weight (e.g. “Dips 3x12”) to count sets and reps. If you want tonnage, enter your body weight or the added load as the weight, keeping it consistent from week to week.
Should dumbbell weight be counted per hand?+
Pick one convention and stick to it. Most people log the weight of one dumbbell; if you want to compare with barbell work, double it so both hands’ load is counted.
This tool gives general estimates and is not medical advice. Talk to a doctor or qualified professional about your health, diet or training.