Training Volume Calculator

Training volume is the total weight lifted, calculated as sets × reps × weight. It is a primary driver of muscle hypertrophy and strength.

Most research suggests 10,000–20,000 kg per week per muscle group is a solid medium range for hypertrophy. Beginners should start lower.

Light means your weekly volume is below 10,000 kg. This is typical for beginners or deload weeks.

Very heavy means over 40,000 kg per week. This level is only appropriate for advanced athletes with careful recovery management.

Most people benefit from 3–5 training days per week with rest days for recovery. Daily training requires careful programming.

No, it calculates total volume as a single number. For exercise-specific tracking, log each exercise separately.

Use your working weight - the weight on the bar you actually lift, not including bodyweight for bodyweight exercises.

Progressive overload involves gradually increasing volume over time, either by adding weight, reps, or sets. Track weekly volume to guide this process.

No. Excessive volume without adequate recovery leads to overtraining. Balance volume with rest and nutrition.

This calculator is designed for resistance/weight training. For cardio, use distance or time-based metrics instead.