Training Volume Calculator
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Session tonnage = sets × reps × weight — track workload across exercises.
Rates last reviewed: July 2026
One exercise
Session volume
5,920
4 × 8 × 185
- Tonnage
- 5,920
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Training volume (tonnage)
Training volume is often measured as tonnage: sets × reps × weight lifted. A set of 3 × 225 lb contributes 3 × 225 = 675 lb of volume (per set, total reps × load). Summing exercises tracks weekly workload for programming.
Volume alone does not capture intensity (% of 1RM), tempo, or exercise difficulty — squats at 225 lb count the same as curls at 225 lb in raw tonnage. Pair volume with intensity and recovery for balanced programs.
Example: 4 sets × 8 reps × 185 lb = 5,920 lb session tonnage for that lift. Compare week-to-week trends rather than absolute numbers across different programs.
Common questions
Should I count warm-up sets?
Usually no for main lift tracking — count working sets at your training intensity. Include warm-ups only if you track total fatigue load.
Does this replace a training log?
No. It calculates tonnage for one exercise entry. Log sets across your session in a spreadsheet or app for full weekly volume.