How to use the training volume calculator
- Choose pounds or kilograms for the weight.
- List each exercise with its sets, reps per set and weight. Use 0 for bodyweight with no added load.
- Read the headline for the total volume, and the table for each exercise and its share.
- To compare with an earlier session, enter that session's total in More options and read the percent change.
Formula
volume of an exercise = sets x reps x weight
total volume = sum of the exercises
change = (this total - previous total) / previous total x 100
Kilograms convert at 0.45359237 per pound. The average weight per rep is the total volume divided by the total reps.
Three exercises in one session
Squat: 3 sets x 8 reps x 100 = 2,400. Bench press: 4 x 6 x 80 = 1,920. Row: 3 x 10 x 60 = 1,800. The total is 6,120 pounds over 10 sets and 78 reps, which is 2,776 kilograms and an average of 78.46 pounds per rep.
Against a previous session of 5,000, the change is (6,120 - 5,000) / 5,000 = +22.4%. Against 8,000 it would be -23.5%. The squat is 2,400 / 6,120 = 39.2% of the volume.
What volume tells you
Volume is a log number. It lets you compare the work in one session with another using the same method, which is useful for noticing a pattern across weeks. It is not a measure of fitness and not a target to chase, because it ignores how hard each set was, how long you rested and how well you moved.
Compare like with like. A session of heavy low-rep sets and one of light high-rep sets can have the same volume while asking very different things of the body. Write down how a session felt next to the number.
Limits and related tools
Exercises with no added weight, such as bodyweight moves, add nothing to this total, so use another measure for them. This page gives no training or medical advice and sets no thresholds. For related planning, see the One Rep Max Calculator, the Barbell Plate Calculator and the Workout Planner Printable.
Assumptions and limits
- Sets and reps are whole numbers. Weight can have decimals and is the same for every rep of an exercise.
- The total mixes exercises of any kind into one number. It does not adjust for how hard each one is.
- The previous session total must be in the same unit as the current one.
- This is informational and is not coaching or medical advice.
Frequently asked questions
How do you calculate training volume?
Multiply the sets by the reps by the weight for each exercise, then add them up. Three sets of 8 reps at 100 pounds is 2,400. The page does this for a whole session and shows each exercise as a share of the total.
Is a higher training volume better?
Not by itself. Volume describes how much work was logged, not how effective it was. Effort, recovery and technique matter too, so use the number to track and compare, not to judge a session.
How do I count bodyweight exercises?
Enter 0 as the weight if you add no load, and the exercise contributes 0 to the total, though it still counts toward sets and reps. If you want bodyweight in the total, add your body weight as the weight.
Can I compare sessions in different units?
Enter both in the same unit. The page shows the total in the other unit as well, so you can convert a past session first, and then type its total in the previous session field.