Training Volume Load Calculator

How it is calculated

For one exercise the tool multiplies three numbers: volume load = sets × reps × weight, where weight is the load on the bar per rep in your own unit (kg or lb). It also gives total reps = sets × reps. Both results are rounded to whole numbers. The volume is in the same unit as the weight, so kilograms in gives kilograms out. Sets and reps must be whole numbers; a fractional value such as 2.5 sets shows no result. All three inputs must be above zero, so a bodyweight-only exercise with a weight of 0 also returns nothing. All sets are assumed to use the same weight and the same reps; if you ramped up or dropped weight, calculate each group of sets separately and add the volumes yourself. The tool does not compare with earlier sessions and does not add several exercises together.

Common mistakes

• Mixing units between sessions, such as kilograms one week and pounds the next. The volume numbers are then not comparable, since the result is in whatever unit you entered.
• Entering the heaviest set for all sets when you did lighter back-off sets. That overstates the volume; add separate groups of sets with their actual weights.
• Treating volume load as a measure of intensity or difficulty. 5 × 6 at 92.5 and 30 × 1 at 92.5 give the same 2,775, but they feel completely different.
• Entering a partial set as a fraction, such as 4.5 sets. Only whole sets and reps are accepted; work the half set out as its own group of sets and add the volumes.
• Entering 0 as the weight for bodyweight movements such as pull-ups. The tool returns no result; use your bodyweight, or an added weight plus bodyweight, as the load.