Weekly training volume calculator
Sets × reps × weight, added up across the week. Edit the sample below or add your own lifts. The total updates as you type. Kilograms throughout.
Bench press: 4 × 8 × 60 kg = 1,920 kg
Back squat: 5 × 5 × 100 kg = 2,500 kg
Barbell row: 3 × 10 × 50 kg = 1,500 kg
Total weekly volume
5,920 kg
Across 3 exercises and 87 working reps.
How the maths works
volume = Σ (sets × reps × weight)
Tonnage is a blunt instrument, but it is honest and repeatable. Compare it to your own previous weeks rather than to anyone else's. General training information only, not medical advice.
Read the guide: How to Calculate Weekly Training Volume (Sets × Reps × kg)
Questions people ask
- What is training volume?
- Volume is how much work you did. The simplest version is tonnage: sets × reps × weight, added up across every exercise in the week.
- How is weekly volume calculated here?
- Each row is sets × reps × weight in kilograms, and the total is the sum of every row you enter for the week.
- How do I use volume week to week?
- Track it, then change it slowly. Comparing this week to the last few weeks tells you whether you are actually progressing or just moving the same load around.
- Are all kilograms of volume equal?
- No. Ten thousand kilograms of leg press is not ten thousand kilograms of squats, and heavy low-rep work reads low on tonnage while being very demanding. Use volume as one signal, not the whole picture.
- Should I count warm-up sets?
- Most people count working sets only, so the number stays comparable week to week. Whichever you choose, stay consistent.
Stop re-typing this into a calculator
Twaka is a training tracker for iPhone. You write "3 sets of 10 at 60kg" and it keeps the sets, weights and progress for you. It's on the App Store.
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