How to calculate workout volume from sets, reps and weight

Step by step

1. Choose kilograms or pounds.
2. Enter sets, repetitions per set and total external load per repetition for each exercise.
3. For two dumbbells, enter their combined weight. For a barbell, include the bar and plates.
4. Split sets with different weights or repetitions into separate rows, then review exercise and session totals.

Worked example

Three sets of ten repetitions at 50 kg give 3 × 10 × 50 = 1,500 kg·reps. Two sets of eight at 40 kg add 640 kg·reps. The combined total is 2,140 kg·reps.

Two 10 kg dumbbells count as 20 kg of external load when both are used together.

Check your result

Compare sessions using the same load convention and units. Bodyweight is not added automatically.

Volume load does not measure calories, effort, range of motion or workout quality. A larger total alone does not prove better training.