Make your training measurable.
Calculate volume load for one exercise and compare it with a previous session.
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What the number means
Volume load = sets × repetitions × load. Three sets of ten repetitions at 100 lb gives 3,000 lb of volume load across 30 repetitions. This is an arithmetic training log measure, not calories burned or mechanical work.
Compare like with like
Use the same exercise, equipment, movement range, and counting method when comparing sessions. For alternating or single limb exercises, count each repetition once and use the weight moved during that repetition. If sets have different loads or repetitions, calculate them separately and add the results.
A larger number alone does not prove better training or more muscle growth. This calculation does not measure effort, technique, recovery, or movement quality. It does not recommend increasing your load.
How the comparison works
Percentage change = (current volume load − previous volume load) ÷ previous volume load × 100. Leave the previous value blank if you only want your current result. Changing units clears the previous value and converts the entered load.