Volume Load Calculator

Summary

Volume load (sets × reps × weight) is the primary metric coaches use to quantify training stress and track progressive overload. This calculator lets you log multiple exercises across multiple workout days, computes per-exercise volume, daily totals, and a grand weekly total. Switch between lb and kg, and export a plain-text summary to paste into your training log.

How it works

1. Choose your unit system (lb or kg) at the top.
2. Type an exercise name, then enter the number of sets, reps per set, and load per set.
3. Click "Add Exercise" — the row appears in the workout table with its volume load calculated.
4. Add as many exercises as needed. Click the trash icon to remove any row.
5. The weekly total updates automatically at the bottom of the table.
6. Click "Copy Summary" to copy a plain-text breakdown to your clipboard.

Use cases

• Track progressive overload week to week by comparing total volume.
• Balance volume across muscle groups (e.g. push vs pull).
• Ensure hypertrophy targets (10–20 sets per muscle per week) are met.
• Audit a training block to spot under- or over-loaded sessions.
• Copy volume data into a spreadsheet or training journal.
• Compare two programs side by side before choosing one.

Frequently Asked Questions