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How to Choose Volume and Workload?

 

 

Understanding Volume and Workload

When structuring your training plan with StrengthLab360, two key factors play a crucial role in your progress: volume and workload.

Volume Defined

  • Volume is calculated as the total number of sets multiplied by the number of repetitions (reps) per set.

    • Example: If you complete 4 sets of 10 reps, your volume equals 40 reps.

Workload Defined

  • Workload is calculated by multiplying your volume by the weight used per repetition.

    • Example: If your total volume is 40 reps and you lift 20 kg, your workload equals 800 kg.

  • Your workload should progressively increase over time to drive muscle adaptation and growth.

How StrengthLab360 Helps

  • If you use the Training Plan Generator, the optimal Volume will be pre defined.

  • The StrengthLab360 app automatically calculates your volume and workload based on your logged workouts.

  • It adjusts your workload weekly depending on your training performance and Rate of Perceived Exertion (RPE).

  • Progress tracking ensures your training remains efficient and goal-oriented.