Training Volume Estimator2026-07-16T21:36:39+01:00

TRAINING VOLUME ESTIMATOR

Calculate your optimal

training volume for

your goals.

Calculate your current training volume, understand what it means for your goals, and find your optimal weekly volume range for better results.

Evidence-based

Built on the latest sports science.

Personalised

Tailored to your goals, experience and level.

Optimised Results

Find your optimal training sweet spot.

1

Your Inputs

sets
2

Your Results

Weekly Training Volume

18,240 kg Total Volume Load Estimate

Volume Per Muscle Group

12 sets Per Week

Volume Interpretation

Optimal Range

You are within the optimal weekly volume range for your goal and experience level.

Lower Limit
10 sets Optimal Range
12–20 sets Upper Limit
24 sets

What This Means

  • Great balance for muscle growth and recovery.
  • Focus on progressive overload and consistency.
  • Monitor recovery and adjust volume if needed.

Next Steps

Track your progress for 2–3 weeks. If recovery is good, you can gradually increase volume within the upper optimal range.

3

Optimal Volume Guidelines

Goal Beginner
0–1 yr		 Intermediate
1–3 yrs		 Advanced
3+ yrs
Muscle Gain 10–16 12–20 16–28
Strength 6–12 8–16 12–20
Fat Loss 8–14 10–18 12–22
Maintenance 6–10 8–12 10–16

* Sets per muscle group per week. Use these as starting ranges, then adjust based on recovery and progress.

4

Volume by Muscle Group

Chest12 sets
Back12 sets
Shoulders10 sets
Arms8 sets
Quads12 sets
Hamstrings10 sets
Glutes10 sets
Calves8 sets

About Training Volume

Training volume is one of the key drivers of muscle growth and strength development. It is commonly tracked as sets per muscle group per week, or as total volume load using sets × reps × load.

How This Estimator Works

This tool estimates your weekly training volume using your experience level, goal, weekly set target, average rep range and intensity. Use it as a planning guide, not a rigid rule.

FREQUENTLY ASKED QUESTIONS

Are total kilograms lifted or weekly sets more important?2026-07-13T15:10:09+01:00

Both measurements can be useful, but they describe different aspects of training. Total kilograms lifted helps track changes in workload, while challenging sets per muscle group are often more practical when planning a hypertrophy or strength programme. Neither measurement should be considered without also accounting for effort, exercise selection, recovery and progression.

What does “weekly training volume” mean?2026-07-13T15:09:32+01:00

Weekly training volume is the estimated total amount of weight you lift across all training sessions during one week. For example, performing three sets of ten repetitions with 50 kg would produce 1,500 kg of volume for that exercise.

How does the Training Volume Estimator work?2026-07-13T15:08:53+01:00

The estimator uses your training experience, primary goal, weekly schedule, repetition range, sets per muscle group and training intensity to estimate your weekly training volume. It then compares your result with a suggested range for someone with similar goals and experience.

What is training volume?2026-07-13T15:08:17+01:00

Training volume describes the total amount of resistance training you complete over a given period. It can be measured using total weight lifted, calculated as sets × repetitions × load, or by counting the number of challenging sets completed for each muscle group per week.

How many sets per muscle group should I perform each week?2026-07-13T15:12:44+01:00

The appropriate number depends on your training experience, goal, exercise selection, intensity and recovery capacity. Beginners often progress with relatively low volumes, while more experienced lifters may require additional weekly sets to continue progressing.

The range shown by the estimator should be treated as a starting point rather than a mandatory target.

What does RPE mean?2026-07-13T15:12:11+01:00

RPE stands for Rating of Perceived Exertion and is a way of measuring how difficult a set feels.

  • RPE 6: approximately four repetitions remaining
  • RPE 7: approximately three repetitions remaining
  • RPE 8: approximately two repetitions remaining
  • RPE 9: approximately one repetition remaining
  • RPE 10: maximum effort with no further repetitions possible

The estimator uses RPE to account for how challenging your working sets are.

What is an effective or “hard” set?2026-07-13T15:11:31+01:00

An effective set is a working set completed close enough to muscular failure to create a meaningful training stimulus. Most working sets are typically performed with approximately one to four repetitions remaining, depending on the exercise, training phase and individual.

What counts as a set for a muscle group?2026-07-13T15:10:47+01:00

A set generally counts when the target muscle is trained through an appropriate range of motion and the set is performed with sufficient effort. Warm-up sets and very easy sets normally should not be counted as working volume.

Compound exercises may contribute volume to several muscles. For example, a bench press primarily trains the chest but also provides training stimulus to the triceps and front deltoids.

Want a tailored plan that delivers real results?

Work 1-1 with a coach to create a personalised nutrition and training plan built around your goals and lifestyle.

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