Workout Volume Calculator: Sets × Reps × Weight
Enter sets, reps and weight for up to four exercises to see the total volume you lifted in a session.
- Nothing you type is stored
- Free
- No signup
Total volume
1,920kg
- Total sets
- 6
- Total reps
- 66
- Average load per rep
- 29.1 kg
For general information only. Train within your ability and stop if anything hurts.
By exercise
| Exercise | Sets | Reps | Weight | Volume |
|---|---|---|---|---|
| 1 | 3 | 10 | 40 | 1,200 |
| 2 | 3 | 12 | 20 | 720 |
How to use
- Choose kg or lb.
- Enter sets, reps per set and weight for each exercise (leave unused ones blank).
- Read your total volume, sets and reps.
Good to know
Volume load = sets × reps × weight. Three sets of 10 reps at 40 kg is 1,200 kg. Adding exercises gives the session total, a simple way to track whether your training is progressing week to week.
For bodyweight moves you can enter the extra load only (0 for none) to count reps, or an estimate of the share of body weight you lift. Average load per rep (volume ÷ total reps) shows how heavy your session was on average.
Increase volume gradually, roughly 5–10% a week, and take lighter weeks to recover. Sudden jumps raise injury risk. Good form matters more than the number.
Questions
What is training volume?
The total weight moved: sets × reps × weight, added up across exercises.
How much volume should I do?
It depends on your goal and experience. Many programmes use about 10–20 hard sets per muscle group per week for muscle growth.
Should volume go up every week?
Slowly, with lighter recovery weeks. Raising load, reps or sets all count as progress.
Does it work in pounds?
Yes. Choose lb and the total is shown in pounds.
Is my data saved?
No. Everything is calculated on your device.