Recovery Time Calculator after Training
Calculate recommended recovery time after exercise based on intensity, workout duration and fitness level. Avoid overtraining with personalised rest guidance.
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Calculator · Sport
Training Volume Calculator
Training volume is a key indicator of strength progress. This calculator sums the total kilograms lifted per session and per week, helping you plan load progression and avoid overtraining.
How to use the calculator
Enter the number of sets, reps per set, and working weight. Set the number of training days per week. The calculator will compute daily and weekly volume and classify the training load.
Calculation example
A workout of 3 sets of 10 reps at 100 kg gives a session volume of 3000 kg. With 3 training days per week, weekly volume is 9000 kg - classified as light.
Frequently asked questions
What is training volume?
Training volume is the total weight lifted, calculated as sets × reps × weight. It is a primary driver of muscle hypertrophy and strength.
How much weekly volume is optimal?
Most research suggests 10,000–20,000 kg per week per muscle group is a solid medium range for hypertrophy. Beginners should start lower.
What does 'light' load classification mean?
Light means your weekly volume is below 10,000 kg. This is typical for beginners or deload weeks.
What is 'very heavy' volume?
Very heavy means over 40,000 kg per week. This level is only appropriate for advanced athletes with careful recovery management.
Should I train every day?
Most people benefit from 3–5 training days per week with rest days for recovery. Daily training requires careful programming.
Does this calculator account for different exercises?
No, it calculates total volume as a single number. For exercise-specific tracking, log each exercise separately.
What weight should I use for the calculation?
Use your working weight - the weight on the bar you actually lift, not including bodyweight for bodyweight exercises.
How does training volume relate to progressive overload?
Progressive overload involves gradually increasing volume over time, either by adding weight, reps, or sets. Track weekly volume to guide this process.
Is higher volume always better?
No. Excessive volume without adequate recovery leads to overtraining. Balance volume with rest and nutrition.
Can I use this for cardio training?
This calculator is designed for resistance/weight training. For cardio, use distance or time-based metrics instead.
Indicative result
This calculator is for informational purposes only. Consult a personal trainer before changing your training load.
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