Formula, in Strength Training
Workout Volume Formula
Volume is sets × reps × weight. It's the rough dial for hypertrophy — most lifters grow on 10–20 hard sets per muscle group per week. The simpler 'hard sets' count (sets to RIR ≤ 2) often beats volume-load for programming.
5 variables. Published Mar 12, 2026. Updated May 10, 2026. By AI Fit Hub.
volume_load = sets × reps × weight
hard_sets_per_muscle_per_week = Σ(sets where RIR ≤ 2) Variables
volume_load
Volume load
Kilograms (or pounds) lifted. Useful for tracking session-to-session change at fixed RIR. Less useful for cross-exercise comparison.
sets
Working sets
Sets performed at challenging effort. Warm-up sets don't count toward hypertrophy volume.
reps
Reps per set
Strict reps. The 5–30 rep range produces equivalent hypertrophy when sets are taken close to failure.
weight
Load per rep
Bar weight; use the same unit throughout.
RIR
Reps in Reserve
Subjective effort marker. RIR 0 = failure, RIR 2 = could have done 2 more clean reps. Hypertrophy returns flatten beyond RIR 2 territory.
Step by step
- 1
Track each working set's reps × weight. Skip warm-ups.
Bench press: 60×8, 65×8, 70×6, 70×5 → loads 480 + 520 + 420 + 350.
- 2
Sum the session volume load.
Total: 1,770 kg lifted.
- 3
Separately count hard sets for each muscle worked. A set counts as 'hard' if it ends within 2 reps of failure.
All 4 bench sets at RIR ≤ 2 → 4 hard sets for chest.
- 4
Sum weekly hard sets per muscle group. Aim 10–20 per muscle per week for hypertrophy; below 10 mostly for maintenance.
Bench day 4 sets + incline day 5 sets + flyes 4 sets = 13 chest hard sets/week.
Worked example
Bench session: 60×8, 65×8, 70×6, 70×5
Set 1
60 kg × 8
Set 2
65 kg × 8
Set 3
70 kg × 6
Set 4
70 kg × 5
volume_load = 60·8 + 65·8 + 70·6 + 70·5 = 480 + 520 + 420 + 350 = 1,770 kg
Volume load 1,770 kg, 4 hard sets for chest. Add the rest of the week's chest work to hit 10–20 hard sets total.
Common variations
Run the numbers next
- Strength Progressive Overload Planner
Project lifting progression with weekly overload and planned deload cycles.
- Strength RPE to Percentage Converter
Convert RPE and reps to percentage of 1RM with a full interactive RPE chart based on the Tuchscherer table.
Questions people ask next
How do you work out training volume?
Volume load is sets x reps x weight. Track each working set's reps and weight (skip warm-ups) and sum them: a bench session of 60x8, 65x8, 70x6, 70x5 is 480 + 520 + 420 + 350 = 1,770 kg. Use volume load to track session-to-session change at a fixed effort level.
What is the difference between volume load and hard sets?
Volume load is sets x reps x weight in kilograms, useful for tracking change over time but weak for comparing across exercises. Hard sets count only the sets taken within 2 reps of failure (RIR 2 or less) per muscle group, and this simpler count often beats volume load for programming. Many lifters track both: total kg lifted plus weekly hard sets per muscle.
How many hard sets per muscle should I do per week?
Most lifters grow on 10-20 hard sets per muscle group per week, with anything below 10 mostly serving maintenance. Sum hard sets across the week, for example 4 bench sets + 5 incline sets + 4 flye sets = 13 chest hard sets. Hypertrophy returns flatten beyond RIR 2, so sets should end within about 2 reps of failure to count.
Does rep range change how much volume I need?
The 5-30 rep range produces equivalent hypertrophy when sets are taken close to failure, so what matters is the number of hard sets, not whether you used heavy low reps or lighter high reps. Tonnage and volume load are interchangeable terms; a tighter alternative is effective reps, counting only reps within about 5 of failure.
Sources
- Schoenfeld BJ et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis , Journal of Sports Sciences
- Helms ER et al. RPE and Velocity Relationships for the Back Squat, Bench Press, and Deadlift in Powerlifters , Journal of Strength and Conditioning Research