Training Volume Calculator

Add up how much weight you moved in a workout. Enter your exercises and get the total volume load, also called tonnage, plus a breakdown per exercise.

Your details

ExerciseSetsRepsWeight (kg)

Your results

Enter sets, reps and weight for at least one exercise. Use the same weight for every set, or the average if it changed.

How to use it

  1. Choose kg or lb.
  2. For each exercise, enter sets, reps per set and the weight. If the weight changed between sets, use the average. Leave weight empty for bodyweight exercises.
  3. Add more rows with "Add exercise".
  4. Read your total volume load, total sets and reps, and each exercise's share.

How it's calculated

Volume load (also called tonnage) is the most common way to put a number on the work in a session:

volume load = sets × reps × weight

Each exercise is calculated separately and then added up. The calculator also shows:

  • Total sets and reps across all exercises.
  • Average weight per rep: volume load ÷ total reps. Useful to see whether a workout was heavy or light overall.
  • Share of each exercise in the total.

Example: squats 3 × 5 × 100 kg = 1,500 kg, plus leg press 3 × 10 × 150 kg = 4,500 kg, gives 6,000 kg of volume load.

Limits. McBride and colleagues (2009) compared ways of measuring volume and found that sets × reps × weight leaves out how far the weight travels, so it isn’t a measure of physical work. It’s best for comparing the same exercises over time, not different exercises or people.

Sources

  1. Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of Strength Training and Conditioning (4th ed.). Champaign, IL: Human Kinetics. Volume load = sets × reps × load.
  2. McBride, J. M., McCaulley, G. O., Cormie, P., Nuzzo, J. L., Cavill, M. J., & Triplett, N. T. (2009). Comparison of methods to quantify volume during resistance exercise. Journal of Strength and Conditioning Research, 23(1), 106–110.

Questions

What is volume load?

Sets × reps × weight. Three sets of 10 reps with 50 kg is 1,500 kg of volume load. It's a simple way to track how much total work you did, also called tonnage.

Should I compare volume load between exercises?

Not really. A leg press moves far more weight than a curl, so its tonnage is always higher. Compare the same exercise or the same workout over time instead.

Is more volume load always better?

No. Adding reps or weight raises it, which is often a sign of progress, but chasing the number with sloppy reps or junk sets isn't. For building muscle, the number of hard sets per muscle tracks results better.

What about bodyweight exercises?

Leave the weight empty and the reps still count toward your totals, but they add no volume load. If you want, enter your bodyweight (or a share of it) as the weight.

Updated November 9, 2026.