Weightlifting Training Volume Calculator
Calculate your total training volume per exercise and per session using sets, reps, and weight.
Training Volume
Training volume is the total amount of work performed in a workout and is a key driver of muscle growth (hypertrophy).
Volume (per exercise) = Sets × Reps × Weight
Example: 4 sets × 8 reps × 135 lbs = 4,320 lbs total volume
Volume landmarks for hypertrophy (per muscle group per week):
- Minimum Effective Volume (MEV): 10 sets/week
- Maximum Adaptive Volume (MAV): 15–20 sets/week
- Maximum Recoverable Volume (MRV): 20–25 sets/week
How to use volume tracking:
- Progressive overload: increase volume 5–10% per week
- Deload when volume exceeds MRV or fatigue accumulates
- Volume is more important than intensity for hypertrophy
- Track volume per muscle group, not just per exercise
Note: This calculates volume load (sets × reps × weight). Some coaches prefer tracking just “hard sets” as a simpler metric.