Workout Volume Calculator

What exactly does the workout volume calculator add up?

For each exercise it multiplies sets × reps × weight in kilograms, then sums the exercises to get session volume (tonnage). Weekly volume is session volume multiplied by the number of sessions per week. It also reports total sets and total reps (sets × reps summed across exercises).

How many exercises can I enter?

Up to three. The "Number of exercises" field is limited to the range 1 to 3, and only that many rows are counted. A value of 0, which is also what an emptied field becomes, is treated as 3, so set it to 1 or 2 deliberately if you want fewer rows included.

What do the Low, Low-moderate, Moderate and High labels mean?

They are fixed cut-offs on weekly kilograms lifted: up to 5,000 is Low, above 5,000 to 10,000 is Low-moderate, above 10,000 to 20,000 is Moderate and above 20,000 is High volume. They ignore training age, bodyweight and exercise choice, so treat them as a way to compare your own weeks rather than a verdict on your programme.

Is tonnage the same as sets per muscle group?

No. Tonnage rewards heavy loads and big movements: a few sets of squats can outweigh many sets of lateral raises. The calculator does not know which muscles each exercise trains, so it cannot report weekly sets per muscle group. If you track hard sets per muscle, count those separately.

Does it work for bodyweight, dumbbell or pounds-based training?

The weight field is in kilograms, and the result is labelled kg. For pounds, convert first by dividing by 2.2046. For bodyweight movements you can enter your body weight or the added load, but be consistent from week to week, since the figure only means something when compared with itself. Dumbbell work should use the weight of one dumbbell unless you decide otherwise and stick with it.

How should I use the number for progressive overload?

Compare the same session week to week. If tonnage rises because you added a rep or a little weight, that is progression. If it rises only because you added sets, your workload is up but each set may not be harder. Volume alone does not capture effort, so note how close to failure the sets were as well.

What does it do with invalid or blank entries?

Negative or cleared sets, reps or weights are counted as 0 for that exercise, and sessions per week is at least 1 (a value of 0, including a cleared box, becomes 4). Nothing is rejected, so an exercise with a typo simply contributes nothing. Check that total sets and total reps match what you expect.