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.

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.

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.

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.