Lift Volume Calculator
Total tonnage from sets, reps, and weight.
Workout volume
2,775lb total
Sets
3
Total reps
15
Avg weight / rep
185.0 lb
Tonnage is weight x reps summed across all sets. It is a quick way to compare workout volume week to week, but it does not account for movement type or how hard each set was.
About
Volume (sets x reps x weight) is the main driver of muscle growth. Track it across sessions to make sure you're progressing. Also useful for designing programs hit a target weekly volume.
How to use
- Add each working set as weight x reps.
- Optionally tag the lift.
- See total tonnage and average intensity.
FAQ
Should I count warm-ups?+
No. Volume that drives growth is working sets above roughly 60% of 1RM. Warm-ups don't count toward stimulus.
What's a good weekly volume?+
For hypertrophy, 10-20 hard sets per muscle group per week is the research consensus (Schoenfeld et al.). For strength, 5-10 sets is often enough.