🏋️♀️ Workout Volume Calculator
Add each exercise's sets, reps and weight to calculate total training volume (sets × reps × weight) for your session — a common way to track progressive overload over time.
Volume load, row by row
Each line multiplies its three numbers, and the rows are added up. This measure is usually called volume load or tonnage:
row volume = sets × reps × weight
session total = sum of every rowThe two rows the page opens with are 3 × 10 × 135 = 4,050 and 4 × 8 × 185 = 5,920, giving 9,970. Add Exercise appends a row at 3 × 10 × 100. A blank box counts as 0 rather than erroring; delete every row and the output asks for at least one exercise.
What tonnage can and cannot tell you
- Different sessions collapse to one number. 3 × 10 at 135 and 5 × 6 at 135 both total 4,050, though one is a hypertrophy block and the other is not.
- Compare a lift against itself. Squat tonnage dwarfs curl tonnage through leverage, not effort - compare this week's squat with last week's.
- Hard sets are the rival metric. Many coaches count challenging sets per muscle per week instead, because tonnage flatters light, high-rep work on big lifts.
Frequently asked questions
How do I calculate training volume?
Multiply sets by reps by the weight on the bar for each exercise, then add the results. Three sets of ten at 135 is 4,050.
Should I count warm-up sets?
Most lifters log working sets only, since warm-ups inflate tonnage without adding much stimulus. Whichever you pick, do it the same way every session or the trend is noise.
Does bodyweight work count?
Yes - put your bodyweight, plus any added plates, in the weight box. Twelve pull-ups at 80 kg is 960 of volume, on the same scale as a barbell row.