Strength Training Volume & Load Calculator
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Strength Training Volume & Load Calculator
Calculate total training volume (sets × reps), training load (volume-load = sets × reps × weight), estimated 1RM, and weekly tonnage for your strength training program.
Weight Lifted (kg or lb)
Weight Unit
kg lb
Number of Sets
Reps per Set
Sessions per Week
RPE / Effort (1–10, optional)
Calculate
function stvCalc() { var weightRaw = parseFloat(document.getElementById('stv-weight').value); var unit = document.getElementById('stv-unit').value; var sets = parseFloat(document.getElementById('stv-sets').value); var reps = parseFloat(document.getElementById('stv-reps').value); var sessions = parseFloat(document.getElementById('stv-sessions').value); var rpeRaw = document.getElementById('stv-rpe').value; var rpe = rpeRaw !== '' ? parseFloat(rpeRaw) : null;
var errors = []; if (isNaN(weightRaw) || weightRaw 10)) errors.push('RPE must be between 1 and 10.');
var el = document.getElementById('stv-result'); if (errors.length > 0) { el.innerHTML = ''; return; }
// Convert lb → kg for internal calculations var weightKg = (unit === 'lb') ? weightRaw * 0.453592 : weightRaw; var displayUnit = unit;
// --- Core Metrics --- // Volume = sets × reps var volume = sets * reps;
// Volume-Load (Tonnage per session) = sets × reps × weight var volumeLoad = sets * reps * weightRaw; var volumeLoadKg = sets * reps * weightKg;
// Weekly Tonnage = volume-load × sessions per week var weeklyTonnage = volumeLoad * sessions; var weeklyTonnageKg = volumeLoadKg * sessions;
// Estimated 1RM — Epley formula: 1RM = w × (1 + reps/30) // Valid for reps ≥ 1; most accurate for reps ≤ 10 var e1RM = weightRaw * (1 + reps / 30);
// Brzycki formula: 1RM = w × 36 / (37 − reps) [reps 0) ? (weightRaw / avg1RM) * 100 : 0;
// Intensity Score (with RPE adjustment if provided) // RPE-adjusted load = weight × (RPE / 10) — simple linear model var rpeNote = ''; var rpeAdjustedLoad = null; if (rpe !== null) { rpeAdjustedLoad = weightRaw * (rpe / 10); rpeNote = 'RPE-Adjusted Effective Load' + rpeAdjustedLoad.toFixed(1) + ' ' + displayUnit + ''; }
// Inol (Intensity × Number of Lifts) — Hristov's INOL // INOL = reps / (100 − %1RM) per set, then × sets var inol = null; var inolNote = ''; if (relIntensity INOL Score' + inol.toFixed(2) + ' (' + inolInterpret + ')'; }
// Intensity zone classification var zone = ''; if (relIntensity >= 90) zone = 'Maximal Strength (≥90% 1RM)'; else if (relIntensity >= 80) zone = 'Strength (80–89% 1RM)'; else if (relIntensity >= 67) zone = 'Hypertrophy (67–79% 1RM)'; else if (relIntensity >= 50) zone = 'Muscular Endurance (50–66% 1RM)'; else zone = 'Active Recovery / Technique (' + 'MetricValue' + 'Volume (Sets × Reps)' + volume + ' total reps' + 'Volume-Load per Session' + volumeLoad.toFixed(1) + ' ' + displayUnit + (unit === 'lb' ? ' (' + volumeLoadKg.toFixed(1) + ' kg)' : '') + '' + 'Weekly Tonnage (' + sessions + ' sessions)' + weeklyTonnage.toFixed(1) + ' ' + displayUnit + (unit === 'lb' ? ' (' + weeklyTonnageKg.toFixed(1) + ' kg)' : '') + '' + 'Estimated 1RM (Epley)' + e1RM.toFixed(1) + ' ' + displayUnit + '' + (b1RM !== null ? 'Estimated 1RM (Brzycki)' + b1RM.toFixed(1) + ' ' + displayUnit + '' : '') + 'Average Estimated 1RM' + avg1RM.toFixed(1) + ' ' + displayUnit + '' + 'Relative Intensity' + relIntensity.toFixed(1) + '% of 1RM' + 'Intensity Zone' + zone + '' + 'Weekly Sets (this exercise)' + weeklyVolumeSets + ' sets — ' + volClass + '' + rpeNote + inolNote + '';
el.innerHTML = html; }
#### Formulas Used
Volume (total reps): V = Sets × Reps
Volume-Load (session tonnage): VL = Sets × Reps × Weight
Weekly Tonnage: WT = VL × Sessions per Week
Estimated 1RM — Epley (1985): 1RM = Weight × (1 + Reps ÷ 30)
Estimated 1RM — Brzycki (1993): 1RM = Weight × 36 ÷ (37 − Reps) [valid for reps < 37]
Relative Intensity: RI (%) = (Weight ÷ Avg 1RM) × 100
INOL (Hristov): INOL = (Sets × Reps) ÷ (100 − %1RM) — measures accumulated fatigue per session
RPE-Adjusted Load: Effective Load = Weight × (RPE ÷ 10) — linear approximation of perceived effort
#### Assumptions & References
- Epley formula: Epley, B. (1985). Poundage Chart. Boyd Epley Workout.
- Brzycki formula: Brzycki, M. (1993). Strength testing — predicting a one-rep max from reps-to-fatigue. JOPERD, 64(1), 88–90.
- INOL: Hristov, H. (2012). Intensity and Number of Lifts — a fatigue management tool used in powerlifting programming.
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