Training Volume Calculator

About Training Volume Calculator

Calculate weekly training volume for strength training. This calculator provides instant results with step-by-step explanations to help you understand the calculation process.

How to use this calculator

1. Enter the number of sets you performed for an exercise or muscle group.
2. Enter the number of reps completed in each set.
3. Enter the weight used for each rep, then calculate sets times reps times weight.
4. Add the results from all exercises to get your weekly training volume.

The formula explained

• \(\text{weekly volume}\) = total training volume for the week
• \(\text{sets}\) = number of sets performed
• \(\text{reps}\) = number of repetitions per set
• \(\text{weight per rep}\) = load used for each rep, usually in pounds or kilograms

Step by step method

1. Count every working set you want included in the week.
2. Record the reps completed in those sets and the load used.
3. Multiply sets by reps by weight for each exercise.
4. Sum the exercise totals to find your weekly volume.

Worked example

Here is a simple weekly volume example for one exercise done twice in a week.

1. On Monday, you do 3 sets of 10 reps with 100 pounds. The volume is \(3 \times 10 \times 100 = 3000\).
2. On Thursday, you do 2 sets of 8 reps with 110 pounds. The volume is \(2 \times 8 \times 110 = 1760\).
3. Add both sessions: \(3000 + 1760 = 4760\).

Tips and common mistakes

• Use only working sets if you want a clearer picture of training load.
• Be consistent with units, such as all pounds or all kilograms.
• Do not mix warm-up sets into the total unless that is your goal.
• If you train the same muscle group with different exercises, add all exercise volumes together.

Frequently asked questions