Calculate how many reps you completed and the total weight lifted across your sets. Enter up to three groups of sets to account for changes in reps or weight, such as a heavier top set followed by lighter back-off work.
Results
Volume load formula
Multiply sets by reps per set and weight per rep. Add the volume loads for groups with different weights or rep counts. Three sets of eight at 100 lb produce 24 reps and 2,400 lb of volume load.
Enter weight consistently
For a barbell lift, enter the full weight on the bar. If you lift two dumbbells together and want the total external load, enter their combined weight. Log unilateral work consistently across sessions.
Compare like with like
Volume load makes the most sense when you compare the same lift over time. It does not capture how close each set was to failure or how much work the muscles did through different ranges of motion.
Log a top set and back-off sets together
Say you lift 150 lb for five reps, then drop to 125 lb for two sets of eight. The top set contributes 750 lb of volume load, and the back-off sets contribute 2,000 lb. Enter two groups to get 21 reps and 2,750 lb for the exercise.
Decide what your log includes
If you want to compare working volume, leave warm-up sets out every time. Keep a separate entry for each lift when you want to see which exercise changed. A session total can hide a drop in one lift if another went up.