Training Volume Load Calculator
Single Exercise Volume
Calculate volume load for one exercise
Weekly Volume per Muscle
Calculate weekly training volume sets for a muscle group
Formula
Volume Load = Sets x Reps x Weight | Weekly Volume = Sets/session x Frequency x Reps x Weight
Frequently Asked Questions
What is training volume load?
Volume load (or tonnage) is the total weight lifted in a workout, calculated as sets x reps x weight. For example, 4 sets of 8 reps at 100 kg = 3,200 kg volume load. It's a key metric for tracking progressive overload.
How many sets per week should I do?
For hypertrophy, research suggests 10-20 sets per muscle group per week. Beginners: 10-12 sets. Intermediate: 12-18 sets. Advanced: 18-25+ sets. More is not always better; recovery capacity matters.
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