How do I calculate total training volume?

Add up weight × reps for every set performed in the workout (e.g., 3 sets of 10 reps at 100 lb = 3,000 lb of volume for that exercise), then sum across all exercises.

Why track workout density?

Increasing density over time (doing more volume in the same or less time) is one way to progressively overload a training program without necessarily adding more weight or reps.

Workout Density Calculator

Calculate workout density — total training volume (weight × reps) divided by total workout time — a metric used to track training intensity and efficiency over time, especially for hypertrophy and conditioning programs.

Inputs

Results

Workout Density: 111.1 lb/min

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Formula

Density = Total Training Volume / Total Workout Time

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Strength and Power Training Metrics Beyond 1RM

Training volume, workout density, rep tempo, stride length, and Sayers vertical jump power — five calculations for tracking strength training beyond just the weight on the bar.

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