Workout Volume & Tonnage Tracker
Log exercises with sets, reps, and weight. See your total session tonnage and get a PR badge if you beat your previous performance on any exercise. No account needed - everything saves to your browser. Nothing uploaded.
Today's session (edit weight, sets, reps directly)
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Learn more: training volume, tonnage, and workout progression
Why workout volume matters and how to track it
Workout volume is the total weight moved in a session or week - calculated as weight multiplied by reps multiplied by sets. A set of 10 reps at 100 kg equals 1000 kg of volume. Volume is one of the primary drivers of strength and muscle gains. Tracking volume over weeks and months shows whether your training is progressing (increasing weight, reps, or sets) or stagnating. The tracker calculates volume and tonnage automatically as you log exercises.
Tonnage and progressive overload as a training principle
Tonnage is the total weight in a session summed across all exercises. Progressive overload - gradually increasing weight, reps, sets, or frequency - is the principle that drives adaptation. If you lift the same weight for the same reps every week, your muscles have no reason to adapt. The tracker shows tonnage progress week-to-week so you can see whether you are actually getting stronger or just going through the motions.
Using volume targets to structure training phases
Hypertrophy (muscle growth) typically uses moderate weight and higher rep ranges (8-12 reps), producing 20-30 kg per exercise per week. Strength training uses heavy weight and lower reps (3-5), producing less total volume. Endurance training uses lighter weight and higher reps (15+), producing high volume. Different training goals have different volume signatures - knowing your target range helps you structure effective workouts.
FAQ
How is workout volume calculated?
Volume equals weight times reps times sets. For example, 3 sets of 10 reps at 100 kg equals (100 * 10 * 3) = 3000 kg of total volume. Sum this across all exercises in a session to get session volume, and across all days to get weekly volume.
What is a good volume target per exercise?
Hypertrophy training typically aims for 10-30 reps per set and 6-12 sets per exercise per week (so 60-360 kg per exercise for moderate weights). Strength training uses lower volume (4-6 sets) of heavier weight. There is no single target - it depends on your training goal and experience level.
How does volume relate to muscle growth?
Research suggests higher volume (within reason) drives hypertrophy better than low volume. Most studies show 10-20 sets per muscle group per week optimizes growth. Too little volume provides no stimulus; too much volume causes excessive fatigue and recovery demands. The tracker helps you find your sweet spot.