Work out training volume load instantly with clear inputs, formula shown and shareable results.
Volume load multiplies sets, reps and weight into a single figure representing total mechanical work: four sets of eight at 90 kg is 2880 kg, or 2.88 tonnes. It is the standard way to compare training weeks, though it treats heavy low-rep and light high-rep work as equivalent, which physiologically they are not.
Volume load
volume = sets x reps x weight
Total reps
reps = sets x reps per set
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
It is useful for tracking work done, but rising volume at falling intensity is not necessarily progress. Track intensity alongside it.
Yes, if you want a meaningful figure. Add your body mass to any external load for bodyweight exercises.