How volume is calculated

Volume, or tonnage, is the total weight you moved: the weight times the reps, added up over every set.

volume = weight × reps × sets

Three sets of 10 at 60 kg is 60 × 10 × 3 = 1,800 kg. If the sets differ, work each one out and add them up, or add a row per weight.

A whole-workout example

The starting example above contains a bench press and a dumbbell curl. The curl uses the weight of one dumbbell, so select “A weight in each hand”.

Bench press: 60 kg × 10 reps × 3 sets = 1,800 kg.
Dumbbell curl: 15 kg × 10 reps × 3 sets × 2 dumbbells = 900 kg.
Total workout volume: 1,800 + 900 = 2,700 kg.

For a bench press with changing reps, enter separate rows: 60 × 10, 60 × 8 and 60 × 6 add up to 1,440 kg. Entering three sets of 10 would overcount that workout.

Weekly training volume: tonnage or sets?

“Training volume” can mean different things. This calculator measures volume load, often called tonnage. A program that says “10 sets per week” is counting sets instead. Kilograms of volume do not tell you how many challenging sets you did or how close they were to failure.

To calculate weekly tonnage, add your completed workouts for the week. For example, 1,800 kg of bench press on Monday and 1,440 kg on Thursday give 3,240 kg for that exercise. Compare weeks using the same exercises, units and logging convention.

Dumbbells and one side at a time

Most logs write down the weight of one dumbbell and the reps of one side. Both hide half the work, so Kilos counts them like this, and so does this calculator:

A weight in each hand, with the weight of one of them typed: counts twice. A dumbbell curl of 15 kg × 10 is 300 kg.
One arm or leg at a time, with the reps of one side typed: counts twice. A single-arm row of 80 kg × 10 is 1,600 kg.
Both, like a dumbbell lunge with 20 kg in each hand and 10 reps a leg: counts four times, 800 kg.

Apply each multiplier only when it is needed: count each hand when your weight is for one dumbbell, and count each side when your reps are for one side. If you enter both dumbbells together but reps per leg, choose “One side at a time”. If you enter weight per dumbbell but total reps across both legs, choose “A weight in each hand”. Choose “One weight” when neither number needs doubling. In the app, Settings → Workout → How You Log controls these conventions.

What does not count

Assistance. On an assisted pull-up or dip machine the weight helps you, so it adds no volume.
Bodyweight. Only added weight counts, so a set of push-ups with no plate adds nothing here.
Carries and cardio. Kilograms times metres is not tonnage.

Using it

Volume is most useful against itself: the same exercise or the same workout, week to week. A higher total can come from more sets, more reps or more weight; it does not by itself prove a strength or muscle gain. Different exercises, ranges of motion and machines are not directly comparable. For another view of a single lift, use the one rep max calculator.

Can I calculate volume in pounds?

Yes. Choose lb and enter every weight in pounds. The formula stays the same: 135 lb × 8 reps × 3 sets = 3,240 lb. The unit selector labels the numbers you enter; it does not convert existing entries. Keep one unit throughout a workout.

Keep a record without doing the sums

The Kilos workout tracker saves your sets and calculates volume in your log. Already have a training history? Follow the Strong import guide or the Hevy import guide to bring it with you.