Training Volume Calculator
Calculate your workout's total volume (tonnage) from sets, reps and weight.
2,400 kg
Total volume
| Total reps | 40 reps |
| Total volume | 2,400 kg |
The training volume calculator shows how much weight you lifted across an entire workout. It works out your tonnage, or total volume, from sets, reps and weight so you can track your training load session by session.
How the calculator works and what it’s for▾
How volume is calculated
Total volume comes from the formula sets × reps × weight. For example, 4 sets of 8 reps at 80 kg gives 4 × 8 × 80 = 2,560 kg.
The calculator also returns your total number of reps, so you can see both the work done and the kilos moved at a glance.
What you enter and what you get
Fill in three values: the number of sets, the reps per set and the weight used in kilograms.
You receive your total reps and total volume in kilograms. These figures describe the overall load of an exercise far better than the weight on the bar alone.
Who it is for
Tracking volume helps strength athletes, gym-goers and bodybuilders who want to make sure they are progressing steadily.
Increasing volume gradually from week to week is how you apply progressive overload, the foundation of muscle growth and strength gains.
Reading the numbers
Compare volume against previous sessions of the same exercise, not between different movements, since the kilos used on a leg press and a biceps curl are not comparable.
More volume is not always the goal: pushing it up too quickly raises injury risk and hurts recovery. Treat volume as one metric among several.
🔄 Reviewed June 2026
Frequently asked questions
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