Volume load — sets × reps × weight, summed across a session or week — quantifies total training work. SUMPRODUCT tallies it from a workout log in one formula.
The example
3×8×185 + 3×10×135.
| A | B | |
|---|---|---|
| 1 | Lift | Load |
| 2 | Squat 3×8×185 | 4,440 |
| 3 | Total | → 8,490 lb |
The formula
The formula:
How it works
How it works:
- Each exercise’s volume load = sets × reps × weight.
SUMPRODUCT(sets, reps, weight)multiplies the three columns and sums — total tonnage.- Track week over week to manage progressive overload and avoid spikes.
- Filter by muscle group with
SUMPRODUCT((group="Legs")*sets*reps*weight).
Educational use only. These are general Excel formulas for learning spreadsheet techniques — estimates only, not training, medical, or nutrition advice. Individual results vary; consult a qualified professional before acting on them.
Try it: interactive demo
Sets, reps, weight for one lift.
Variations
One exercise
Single lift:
By muscle group
Filter:
Total reps
Volume by reps:
Pitfalls & errors
Same length ranges. Sets, reps, and weight columns must align for SUMPRODUCT.
Manage the ramp. Big week-to-week jumps in load raise injury risk.
Bodyweight lifts. Use an estimated load (or reps only) for unweighted movements.
Practice workbook
Frequently asked questions
How do I calculate training volume load in Excel?
How do I get volume for one muscle group?
Why track volume load weekly?
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