Workout Volume Calculator
Training volume in lb or kg from sets and load.
What it does
Volume tracks work: sets times reps times load for one lift, added across lifts for sessions. Lifters program it across weeks since tonnage drives progress more than any single top set. This page totals one lift in pounds or kilograms.
The default is 4 by 10 at 135 lb. Reps total 40 and volume is 5,400 lb. Metric uses 61 kg plates for the same scheme and gives 2,440 kg, matching within plate rounding.
Volume is workload, not effort. Heavy triples and light twenties can share tonnage with different fatigue, which is why RPE, rest, and bar speed ride beside the number in real logs.
Count honestly. Log work sets as written, include warm ups when heavy enough to matter, and keep units consistent across the block so trends read true.
How to use
- Pick imperial or metric first.
- Enter work sets and reps.
- Enter the load.
- Read volume first, then reps.
- Add lifts for session volume.
Formula
- sets
- Work sets counted.
- reps
- Reps per set.
- weight
- Load on the bar.
Volume is tonnage per lift; sessions add lifts. Warm ups count when logged and drop sets count at face value. Metric converts 135 lb to 61 kg here, a touch under exact for round plates.
Worked example
Example: bench 4 by 10
4 sets of 10 at 135 lb (metric 61 kg).
- Reps: 4 x 10 = 40 reps.
- Volume: 40 x 135 = 5,400 lb.
- Metric: 40 x 61 = 2,440 kg.
- Check: 2,440 kg is 5,379 lb.
- Tool shows 5,400 lb imperial and 2,440 kg metric.
Reference table
| Load | Volume | Metric |
|---|---|---|
| 95 lb | 3,800 lb | 1,724 kg |
| 115 lb | 4,600 lb | 2,086 kg |
| 135 lb | 5,400 lb | 2,449 kg |
| 185 lb | 7,400 lb | 3,357 kg |
| 225 lb | 9,000 lb | 4,082 kg |
Limits
- One lift per pass. Sessions need adding.
- Tonnage only. No RPE or speed.
- Warm ups by choice.
- Units per pass, not mixed.
Common mistakes
- Counting warm ups as work sets.
- Mixing lb with kg mid block.
- Reading volume as effort.
- Forgetting failed reps in totals.
- Comparing volumes across rep ranges raw.
Try it yourself
Quick checks. Answers sit tucked under each question.
3 by 12 at 100 lb?
3,600 lb (36 x 100), 36 reps.
5 by 6 at 200 lb?
6,000 lb (30 x 200).
Questions
Workout volume?
Sets times reps times weight. Here 5,400 lb.
Total reps?
Sets times reps. Here 40.
What is that in metric?
2,440 kg for the same 40 reps.
Whole session?
One lift only. Add lifts for session totals.
Warm ups included?
No. Warm ups count when logged.
Effort measured?
No. RPE, rest, and speed sit outside tonnage.