Training volume calculator
Volume is the workload behind your progress: sets × reps × weight. Add each exercise below and see your session total.
What problem does this solve?
Volume is one of the main levers of muscle growth, and its trend tells you whether training demand is actually rising. The problem: nobody multiplies sets × reps × weight across a whole session by hand. So most lifters program by feel and can't say whether this month is heavier than last month.
This tool gives you the number in seconds: per exercise and for the session. With it you can compare this week against last week and spot which lifts are moving and which have stalled.
What more do you get in Mekimeki?
- No calculator needed. Volume is totalled automatically, per session and per exercise, as you log.
- Charts over time. Dashboard widgets plot volume trends per exercise, so the week-over-week comparison is already drawn for you.
- Connected to your plan. Rising volume is the confirmation that your progressive overload program is working.
How to read your volume
Compare like with like. A session's volume only means something against the same session last week: the same split, similar exercises. Rising volume at the same effort means your progressive overload is working.
Watch it per exercise, not just per session. A session total can stay flat while your bench volume climbs and your squat volume slides. Per-exercise trends tell you where the progress actually is.
A worked example
| Exercise | Sets × reps × weight | Volume |
|---|---|---|
| Squat | 3 × 5 × 100 kg | 1,500 kg |
| Romanian deadlift | 3 × 8 × 80 kg | 1,920 kg |
| Leg press | 3 × 10 × 150 kg | 4,500 kg |
| Session total | - | 7,920 kg |
What is training volume?
Training volume is the total work you perform: sets × reps × weight, summed across your exercises. A session with 3 sets of 5 at 100 kg is 1,500 kg of volume for that lift.
Why does training volume matter?
Volume is one of the main drivers of muscle growth, and its trend over weeks shows whether your training demand is actually increasing, which is the core of progressive overload. Rising volume at the same effort is progress.
Do warm-up sets count toward volume?
They should not. Warm-ups prepare you for work rather than provide the training stimulus. Mekimeki automatically excludes warm-up sets, so its volume numbers reflect working sets only.
Volume tracked while you train
Totals per session and per exercise, charted over time.
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