Session Input
Enter body metrics, session settings, and each exercise to estimate total volume, density, relative load, and hard-set demand.
Formula Used
Effective Load per Rep = External Load + (Bodyweight × Bodyweight Share)
Exercise Volume = Sets × Reps × Effective Load × Limb Factor
Total Volume = Sum of all exercise volumes
Average Load per Rep = Total Volume ÷ Total Reps
Density = Total Volume ÷ Workout Duration
Relative Volume = Total Volume ÷ Bodyweight
Stress-Adjusted Volume = Total Volume × (Average RPE ÷ 10)
Hard Sets count working sets with RPE 8.0 or higher. This offers a simple fatigue proxy for comparing demanding sessions.
Example Data Table
| Exercise | Sets | Reps | External Load | Bodyweight Share | RPE | Volume |
|---|---|---|---|---|---|---|
| Barbell Squat | 4 | 8 | 100 kg | 0% | 8.5 | 3,200 kg |
| Bench Press | 4 | 10 | 70 kg | 0% | 8.0 | 2,800 kg |
| Pull-Up | 3 | 8 | 10 kg | 100% | 9.0 | 2,040 kg |
For pull-ups, effective load adds full bodyweight to external load. That creates a more realistic volume estimate for bodyweight-based strength work.
How to Use This Calculator
- Enter bodyweight, session duration, date, and your preferred load unit.
- Add each exercise and fill in sets, reps, load, RPE, and bodyweight share.
- Use bodyweight share for bodyweight-based drills like dips, push-ups, and pull-ups.
- Set limb factor to 2 when you want each side counted.
- Press the calculate button to show the result above the form.
- Review total volume, hard sets, density, and the exercise breakdown.
- Export the result as CSV or PDF for tracking.
FAQs
1. What is workout volume?
Workout volume is the amount of work completed in a session. Strength training usually tracks it as sets × reps × load.
2. Why include bodyweight share?
It improves estimates for movements where your body acts as resistance, such as pull-ups, dips, step-ups, and push-ups.
3. What are hard sets?
Hard sets are working sets performed close to failure. Here, sets at RPE 8 or higher count as hard sets.
4. Is higher volume always better?
No. Better progress usually comes from recoverable volume. Too much work can reduce performance, recovery quality, and consistency.
5. Should warm-up sets be included?
Include them if you want a full workload view. Exclude them if you only want working-set volume.
6. What does density mean?
Density is total volume divided by session duration. It helps compare how much work you completed per minute.
7. Can I use pounds instead of kilograms?
Yes. Choose pounds in the unit selector. All results stay in the same unit you selected.
8. How should I compare sessions?
Compare total volume, hard sets, average RPE, and density together. One metric alone can hide important context.