Strength training

Workout Volume Calculator

List the exercises from a session with sets, reps and weight. Get total volume load, hard sets per muscle group and a comparison with the last time you saved the same workout.

ExerciseMuscle groupSetsRepsWeightVolume
0Total volume
0Sets
0Reps
-Average load per rep

Volume by exercise

Sets and volume by muscle

Saved sessions

DateWorkoutVolumeSetsReps

Runs entirely in your browser. Nothing is uploaded to any server.

Why track training volume

Progressive overload

Volume is one of the main drivers of muscle growth; tracking it shows whether you are adding work over time.

Balanced programs

Sets per muscle group reveal body parts you are over or under training.

Smarter deloads

A sudden jump in volume is a cue to watch recovery.

How to calculate workout volume

  1. Add exercisesEnter each exercise with its muscle group, sets, reps and weight.
  2. Read the totalsSee total volume, sets and reps, plus bars by exercise and muscle group.
  3. Save the sessionName and save the workout to compare next time and export history as CSV.

Volume load explained

Volume load (tonnage) multiplies the weight lifted by the number of reps and sets. It is useful for comparing the same workout over time, but less useful for comparing different exercises: a leg press moves far more weight than a lateral raise.

For muscle growth, the number of hard sets taken close to failure per muscle group is often a better guide than tonnage. That is why the tool shows both.

Tonnage

Best for tracking the same session week to week.

Hard sets

Best for balancing weekly work per muscle group.

Average load

Volume divided by reps shows whether you trained heavy or light.

Workout volume FAQ

What is training volume?

Volume load is sets x reps x weight, summed across all exercises. A squat of 3 sets of 5 at 100 kg is 1,500 kg of volume.

How do I count bodyweight exercises?

Enter your bodyweight (or bodyweight plus added load) as the weight. Leave weight at 0 to count only sets and reps.

What if my reps change from set to set?

Add a separate row for each rep scheme, for example 2 x 8 and 1 x 6 of the same exercise.

How many sets per muscle per week should I do?

A common evidence-based range is about 10 to 20 hard sets per muscle group per week, spread over two or more sessions.

How is the comparison worked out?

When you save, the tool looks for the most recent saved session with the same name and shows the change in total volume, converting kg and lb if needed.

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