Formula, in Strength Training

Workout Volume Formula

Volume load is sets × reps × weight, summed over a session; weekly volume for growth is usually counted as hard sets per muscle. In a meta-analysis of 15 studies, each extra weekly set added about 0.37% to muscle growth, a graded dose-response (Schoenfeld 2017). The calculator flags a muscle under 10 weekly sets and over 20.

4 variables. Published Mar 12, 2026. Updated Oct 19, 2026. By AI Fit Hub.

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

Formula

volume_load = Σ sets × reps × weight
weekly_sets_per_muscle = Σ working sets for that muscle (the calculator's band: 10–20)

Variables

volume_load

Volume load

Kilograms (or pounds) lifted across working sets; useful for tracking one lift over time, weak for comparing different exercises.

sets

Working sets

Sets at a challenging effort; warm-up sets are left out.

reps

Reps

Reps completed in the set. Low-load and high-load training taken to failure produced similar muscle growth in a 21-study meta-analysis, while high loads built more 1RM strength (Schoenfeld 2017).

weight

Load

Weight on the bar or machine; keep one unit throughout.

Step by step

1

Record reps × weight for each working set, skipping warm-ups.

Bench press: 60×8, 65×8, 70×6, 70×5 → 480, 520, 420 and 350.
2

Add them for the session's volume load.

480 + 520 + 420 + 350 = 1,770 kg.
3

Count working sets for each muscle.

4 sets for chest.
4

Add the week's sets per muscle and compare with the 10–20 band.

Bench 4 + incline 5 + flyes 4 = 13 chest sets a week.

Worked example

A bench session of four working sets

Set 1

60 kg × 8

Set 2

65 kg × 8

Set 3

70 kg × 6

Set 4

70 kg × 5

volume_load = 60·8 + 65·8 + 70·6 + 70·5 = 480 + 520 + 420 + 350 = 1,770 kg

Volume load 1,770 kg from 4 chest sets, which the calculator marks under its 10–20 weekly band until the rest of the week's chest work is added.

Common variations

Tonnage and volume load are two names for the same sets × reps × weight sum.

Relative volume: dividing volume load by the lift's 1RM gives a number you can compare across lifts with very different loads.

Effort: sets taken close to failure are what most weekly set counts assume; RIR-based RPE ratings let you record how close (Helms 2016).

Run the numbers next

Strength Progressive Overload Planner
Project lifting progression with weekly overload and planned deload cycles.
Strength RPE to Percentage Converter
Convert RPE and reps to percentage of 1RM with a full interactive RPE chart based on the Tuchscherer table.

Questions people ask next

How do you work out training volume?

Volume load is sets × reps × weight, summed over working sets. A bench session of 60×8, 65×8, 70×6 and 70×5 is 480 + 520 + 420 + 350 = 1,770 kg.

What is the difference between volume load and weekly sets?

Volume load totals the kilograms lifted, which suits tracking one lift over time. Weekly sets per muscle count the working sets, which is how most hypertrophy research doses volume.

How many sets per muscle should I do per week?

More sets produced more growth in a graded way: each extra weekly set added about 0.37% in Schoenfeld's 2017 meta-analysis. The calculator flags under 10 and over 20 weekly sets per muscle.

Does rep range change how much volume I need?

For muscle size, less than you might think: low-load and high-load training taken to failure produced similar hypertrophy across 21 studies, though high loads built more 1RM strength (Schoenfeld 2017).

Sources

Schoenfeld BJ, Ogborn D & Krieger JW (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. , Journal of Sports Sciences
Schoenfeld BJ et al. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. , Journal of Strength and Conditioning Research
Helms ER et al. (2016). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. , Strength and Conditioning Journal