How to Read a Workout Log to See If I'm Doing Enough Volume

Your Workout Log Has a Hidden Number (And It's Not Reps or Weight)

You're here because you're doing the work. You fill out your workout log after every session. But when you look at it, all you see is a list of completed tasks, not a story of progress. To read a workout log to see if you're doing enough volume, you must calculate your "tonnage" for each exercise-multiply Sets x Reps x Weight-and ensure that number increases by 2-5% each week. This single number is the most important metric for muscle growth, and it's been hiding in your log this whole time.

Let's be honest. You feel stuck. Your bench press has been at 155 pounds for three months. You look the same as you did last year, despite hitting the gym 4 days a week. You're frustrated because you're putting in the effort, but the log book just confirms your stagnation. It's a diary of your plateau.

The problem isn't your effort; it's how you're measuring it. You're tracking reps and weight, but you're missing the combined metric that actually drives muscle growth: Total Volume, also known as Tonnage.

Here’s how simple it is. Look at your last chest workout:

• Exercise: Barbell Bench Press
• Sets: 3
• Reps: 8
• Weight: 155 lbs

Now, do the math: 3 sets × 8 reps × 155 lbs = 3,720 pounds.

This number, 3,720, is your tonnage for that exercise. This is your target. Your entire goal for your next bench press session is to beat this number. Not just to lift heavier, not just to do more reps, but to increase the total work performed. This is the shift from just exercising to actively training for a result.

The Difference Between "Exercising" and "Training" Is One Simple Calculation

Progressive overload is the non-negotiable law of building muscle and strength. It means doing more work over time. "Exercising" is just moving your body and burning some calories. "Training" is the systematic application of progressive overload to achieve a specific goal. Calculating and increasing your tonnage is how you train.

Most people get this wrong. They fall into one of two traps:

1. The "Muscle Confusion" Trap: They change exercises every few weeks because they think their body is "getting used to it." This is a huge mistake. When you switch from a barbell bench press to a dumbbell press, you erase your data. You can't compare the tonnage from two different exercises. You need at least 4-8 weeks of consistent data on the same core lifts to see a real trend.
2. The "Weight on the Bar" Trap: They believe the only way to progress is to add more weight. When they can't add another 5 pounds to the bar, they assume they've plateaued. But weight is only one of three variables in the tonnage equation. You can increase your total volume without ever touching a heavier dumbbell.

Let's look at three different bench press workouts. Which one represents the most progress?

• Workout A (Last Week): 3 sets x 8 reps @ 185 lbs = 4,440 lbs
• Workout B (This Week, Option 1): 3 sets x 8 reps @ 190 lbs = 4,560 lbs (A 2.7% increase. Solid progress.)
• Workout C (This Week, Option 2): 3 sets x 9 reps @ 185 lbs = 5,000 lbs (A 12.6% increase. Excellent progress.)

In Workout C, the weight on the bar didn't change at all, but the total work performed shot up significantly. This is sustainable progress. Focusing only on the 190 lbs on the bar misses the bigger picture. Tonnage tells the true story of your progress.

You get it now. Volume = Sets x Reps x Weight. The goal is to make that number go up. But look at your log from last Tuesday. What was your total tonnage for squats? Can you calculate it in your head right now? If you can't, you're not tracking progress, you're just recording history.

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How to Turn Your Log From a Diary Into a Roadmap

Your workout log should be a predictive tool, not a historical document. It should tell you exactly what to do next week. Here is the 3-step process to make that happen. You can start this today with your last workout.

Step 1: Calculate Your Weekly Volume Baseline

Grab your log book or app and look at last week's workouts. For each primary compound exercise (like squats, bench press, deadlifts, overhead press, and rows), calculate the total tonnage for that session. Don't worry about accessory movements like bicep curls or calf raises yet-focus on the big lifts that drive 80% of your results.

Example for a Full Body Routine:

• Monday - Squats: 4 sets x 6 reps @ 205 lbs = 4,920 lbs
• Wednesday - Bench Press: 3 sets x 10 reps @ 135 lbs = 4,050 lbs
• Friday - Deadlifts: 3 sets x 5 reps @ 225 lbs = 3,375 lbs

These numbers-4920, 4050, 3375-are your starting points. These are the numbers you need to beat.

Step 2: Plan Your 2-5% Volume Increase for Next Week

Small, consistent jumps are what build momentum and prevent injury. A 2-5% increase in tonnage per week is the sweet spot. A massive 20% jump might feel heroic for one week, but it will lead to burnout or injury by week three. Here's how to get your 2-5% increase, in order of preference:

1. Add Reps (Best for most people): This is the safest and most effective method. If you did 3x8 last week, aim for 3x9 this week. If you did sets of 6, 6, and 5, your goal is to get 6, 6, 6.

• *Example:* Last week's bench was 3x8 @ 155 lbs (3,720 lbs). This week, you do 1 set of 9 and 2 sets of 8. Your new tonnage is (1x9x155) + (2x8x155) = 1,395 + 2,480 = 3,875 lbs. That's a 4.1% increase. Perfect.

1. Add Weight (Use when you hit your rep target): Once you can comfortably complete all your sets at the top of your target rep range (e.g., you can do 3 sets of 10), it's time to add weight. Add the smallest amount possible (usually 5 lbs) and drop your reps back down.

• *Example:* You hit 3x10 @ 155 lbs. Next week, you move to 160 lbs and aim for 3x8. Your tonnage goes from 4,650 lbs to 3,840 lbs. This looks like a drop, but you've established a new, heavier baseline to build from.

1. Add a Set (Use sparingly): Adding a whole set is a big volume jump, often 25-33%. This is best used when starting a new 4-8 week training block, not as a week-to-week change. For example, moving from 3 sets of an exercise to 4 sets.

Step 3: Identify Your "Hard Sets" (The Volume That Actually Counts)

Now for the nuance. Not all volume is created equal. A set of 10 reps with a weight you could have lifted 20 times doesn't stimulate muscle growth. The volume that matters comes from "hard sets."

A hard set is a working set that you finish with only 1-3 repetitions left in the tank. This is called Reps in Reserve (RIR). RIR 1 means you could have done only one more rep. RIR 3 means you could have done three more.

Your warm-up sets do not count. Your goal is to accumulate a certain number of these hard sets per muscle group per week.

• Beginners: Aim for 10-12 hard sets per muscle group per week.
• Intermediates: Aim for 12-20 hard sets per muscle group per week.

Look at your log again. You did 4 sets of squats. Were they all hard sets? Or were the first two pretty easy (RIR 4+)? If only the last two sets were challenging (RIR 1-3), you only accumulated 2 hard sets. Your goal next week is to make 3 of those sets hard. This ensures the quality of your volume is increasing along with the quantity.

Your Volume Won't Go Up Every Single Week (And That's Okay)

Here's the reality check: you cannot add 2-5% more volume every single week, forever. Your body is not a machine. Progress is not linear. Believing it is will lead you straight to burnout. You need to plan for recovery.

After 4 to 8 weeks of consistently pushing your tonnage up, your progress will stall. You'll feel tired, your joints might ache, and the weights will feel heavier than they should. This is not failure. This is an expected biological response. Your body is sending you a signal that it needs a break to consolidate the gains you've worked for. This is when you implement a deload week.

A deload is a planned week of reduced training stress. It is not a week off. You still go to the gym, but you dramatically cut back the intensity and volume.

How to Deload:

• Cut Volume in Half: If your peak bench press volume was 4,500 lbs in week 4, your deload volume should be around 2,250 lbs.
• Reduce Intensity: Use about 50-60% of the weight you were using. If you were benching 185 lbs for reps, you might use 95-115 lbs during your deload.
• Stay Away from Failure: No sets should be hard. Every set should end with 5+ reps in reserve.

The purpose of a deload is to shed accumulated fatigue, let your muscles and connective tissues fully repair, and prime your body for another 4-8 week block of productive training. Skipping deloads is the fastest way to hit a wall you can't break through.

You now have the complete system. You know how to calculate volume, how to increase it systematically, and when to back off. The final piece is putting it all into a simple, repeatable process. That means tracking every set, every rep, and every pound, so the math can do its job.

Weeks of progress. All in one place.

Every workout logged. Proof you're getting stronger.

Frequently Asked Questions

How to Calculate Volume for Bodyweight Exercises

For bodyweight exercises like pull-ups or push-ups, you can track volume in two ways. The simplest is to just track total reps (Sets x Reps). Your goal is to increase the total number of reps each week. For a more precise method, assign your bodyweight a value. If you weigh 180 lbs, a pull-up is 1x180 lbs. If you add a 25 lb plate, it becomes 1x205 lbs.

The Minimum Number of Sets Per Muscle Group

A good starting point for muscle growth is 10 hard sets per muscle group per week. A "hard set" is any set taken within 1-3 reps of muscular failure. If you are a beginner, 10 sets is plenty. If you are more advanced, you may need up to 20 sets per week to continue making progress.

What If I Can't Add Weight or Reps?

If you're stuck and can't add weight or reps, you can still practice progressive overload. Focus on improving your form-this makes the existing weight more effective. You can also decrease your rest times between sets, forcing your muscles to do the same work in less time. Or, you can increase the range of motion, for example by squatting an inch deeper.

How Long to Stick With an Exercise

You should stick with the same core exercises for at least 4-8 weeks. Your body needs time to learn the movement pattern and get strong at it. Constantly changing exercises prevents you from gathering enough volume data to know if you're actually progressing. Stick with an exercise until you plateau on it for 2-3 weeks straight.

Does "Junk Volume" Exist?

Yes. Junk volume refers to sets that are too light or performed when you're already too fatigued to stimulate growth. Any set where you have 5 or more reps left in the tank (RIR 5+) is likely junk volume. It adds to your fatigue but doesn't provide a strong enough signal for your muscles to adapt and grow. Focus on the quality of your sets, not just the quantity.