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.
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
- 1RM estimates are most accurate for rep ranges of 1–10; accuracy decreases above 10 reps.
- 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.
- INOL interpretation: <0.4 = too easy; 0.4–1.0 = optimal; 1.0–2.0 = tough accumulation; >2.0 = overreaching risk.
- Volume classifications (MEV, MAV, MRV) are based on Renaissance Periodization guidelines (Dr. Mike Israetel).
- Intensity zones follow NSCA (National Strength and Conditioning Association) rep-max continuum guidelines.
- 1 lb = 0.453592 kg for unit conversion.
- RPE scale (1–10): 10 = maximal effort, 1 = minimal effort (Borg CR10 adapted for resistance training).