Workout Volume Calculator
Total sets, reps and tonnage for a training session. Free, private and instant.
How to use the Workout Volume
- Pick metric (cm, kg) or imperial (ft, in, lb) units.
- Add one row per entry for exercises: Exercise, Sets, Reps or Weight.
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the Workout Volume
Training volume is a simple way to track progress: sets x reps x weight for each exercise. Enter your workout and see total tonnage, total sets and reps, and which exercise contributes most.
Also known as: training volume calculator, tonnage calculator, sets and reps volume, volume load calculator.
Formula and cut-offs
Volume per exercise = sets x reps x weight. Total volume = sum across exercises. Sets per session: light under 10, moderate 10-19, high 20-29, very high 30+.
Frequently asked questions
How is workout volume calculated?
Multiply sets by reps by weight lifted, then add up each exercise.
How much volume do I need?
Around 10 to 20 hard sets per muscle group per week works for most lifters.
Should I increase volume every week?
Add volume gradually, about 5 to 10% a week, and plan lighter weeks.
Sources and references
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.