Training Volume Calculator
Log exercises with sets, reps and weight to calculate total training volume, reps and tonnage. Group by muscle, compare to your last session saved in the browser, and export CSV.
Volume load = sets × reps × external load (NSCA, Essentials of Strength Training and Conditioning, 4th ed., 2016). It is not mechanical work, training stimulus or hypertrophy dose; compare only the same exercise in the same unit.
Bodyweight and assisted exercises use different load conventions and should not be compared directly with barbell volume load.
| Optional label | Sets |
|---|
Plan loads: One rep max · load the bar: Barbell plates · estimate energy: Calories burned.
How to use volume load
Choose one global unit, add each exercise and enter positive-integer sets and reps. Turn on per-set mode when loads differ within an exercise and use entries such as 1x10@50, 2x8@55. Optional labels summarize sets only. Save a named template and compare the same name, unit and exercise structure on a later date.
Training Volume Calculator helps athletes and everyday trainees get a clear, actionable number they can use in the gym, on the road or in the pool — without uploading any data. All calculations run locally in your browser.
Use the presets to learn the expected inputs, then adjust for your own session. Export or share the result when you want a training log or a quick plan for your next workout.
FAQ
Is my data uploaded?
No. Inputs stay in your browser. Optional session history uses localStorage on this device only.
Is this medical or coaching advice?
No. It is a free educational calculator. Consult a qualified coach or clinician for personalised programmes, especially if you have injuries or health conditions.
Can I share or export the result?
Yes. Most pages support copy, CSV download and a shareable result image so you can keep a log or send the plan to a training partner.
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