How volume is calculated
Volume, or tonnage, is the total weight you moved: the weight times the reps, added up over every set.
volume = weight × reps × setsThree sets of 10 at 60 kg is 60 × 10 × 3 = 1,800 kg. If the sets differ, work each one out and add them up, or add a row per weight.
Dumbbells and one side at a time
Most logs write down the weight of one dumbbell and the reps of one side. Both hide half the work, so Kilos counts them like this, and so does this calculator:
- A weight in each hand, with the weight of one of them typed: counts twice. A dumbbell curl of 15 kg × 10 is 300 kg.
- One arm or leg at a time, with the reps of one side typed: counts twice. A single-arm row of 80 kg × 10 is 1,600 kg.
- Both, like a dumbbell lunge with 20 kg in each hand and 10 reps a leg: counts four times, 800 kg.
If you already type both dumbbells together, 30 kg for two 15s, or the total reps for both sides, choose “One weight”: the number already holds both. In the app this is a setting, Settings, Workout, How You Log, so the totals match the way you write your sets.
What does not count
- Assistance. On an assisted pull-up or dip machine the weight helps you, so it adds no volume.
- Bodyweight. Only added weight counts, so a set of push-ups with no plate adds nothing here.
- Carries and cardio. Kilograms times metres is not tonnage.
Using it
Volume is most useful against itself: the same exercise or the same workout, week to week. Rising volume at the same effort usually means progress. It is a poor way to compare different exercises, since a leg press moves far more weight than a curl. For strength on a single lift, the one rep max calculator says more.