Training Volume Explained

As seen in Peloton’s blog, The Output, Alexander Rothstein, Ed.D., assistant professor of exercise science, shares guidance on training volume, defined as the total amount of weight lifted per strength training session. Calculated by multiplying the total number of sets and reps by the weight lifted, training volume gives gymgoers an objective way to measure how much they’re lifting from workout to workout.

Rothstein suggests targeting every muscle twice a week with three to four sets of eight to twelve reps, taken a few reps short of failure (the point where you can no longer lift the weight). He explains that, over time, as the body adapts, the reps and weights will eventually feel easier, which is a cue to increase training volume. This principle, called progressive overload, is the primary way to elicit physical changes from training. In progressing, Rothstein recommends adjusting one variable at a time, stating, “Add a set, a few reps, or a small increase in weight, but never all at once.”