Should I Track Sets and Reps or Total Volume

The Answer Isn't Sets and Reps, It's the Math Behind Them

When deciding whether you should i track sets and reps or total volume, the answer is to track total volume. It’s the only number that truly measures your workload and forces progress. Tracking sets and reps is just collecting data points; tracking total volume is using that data to get stronger. If you feel stuck in the gym, lifting the same weights for the same “3 sets of 10” for months, this is the reason why. You’re working, but you’re not progressing.

Total volume is the total amount of weight you've lifted in a given exercise. The formula is simple:

Weight Lifted x Sets x Reps = Total Volume

Let's look at a real-world example. You go to the gym to bench press. Your logbook says “135 lbs for 3x10.”

• Week 1: You hit your goal. 135 lbs x 3 sets x 10 reps = 4,050 lbs of total volume.
• Week 2: You feel a little tired. You still do 3 sets with 135 lbs, but you only get 9 reps, then 8, then 7. Your log still says “Bench Press,” but the math tells a different story: 135 lbs x (9+8+7 reps) = 3,240 lbs of total volume.

You did almost 1,000 pounds less work. By only tracking “sets and reps,” you might not even notice this decline. You’d just think you had an “off day.” But when you track total volume, you have undeniable proof of whether you did more or less work than last time. This is the key to breaking plateaus and ensuring every workout builds on the last.

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Why "3x10" Is the Reason You're Stuck

Progressive overload is the golden rule of getting stronger: to force your muscles to grow, you must gradually increase the demands placed upon them. The phrase “3x10” that’s written in thousands of workout programs provides zero guarantee of progressive overload. It's a target, not a progression plan. This is the single biggest mistake people make; they focus on hitting a rep number instead of focusing on increasing the total work done.

Imagine two people who both bench press 150 pounds for 3 sets of 10 reps.

• Person A does 150 lbs for 3x10 this week. Volume: 4,500 lbs. Next week, they do 150 lbs for 3x10 again. Volume: 4,500 lbs. They successfully completed their sets, but they made zero progress. Their body has no new reason to adapt or get stronger.
• Person B does 150 lbs for 3x8 this week. Volume: 3,600 lbs. Next week, they aim to beat that number. They stick with 150 lbs but manage 3 sets of 9. New volume: 4,050 lbs. They progressed. They gave their body a reason to grow.

Tracking only sets and reps leaves progress up to chance. Tracking total volume makes progress a mathematical certainty. You either beat last week's number or you didn't. This shifts your entire mindset from “completing a workout” to “beating a target.” Your workouts stop being a checklist and start being a challenge. Sets and reps are simply the tools you use to manipulate the all-important variable: total volume.

You see the math now. Total volume is what drives growth. But knowing the formula and actually applying it are two different things. Look back at your last 4 weeks of training. Can you tell me, with certainty, if your total volume on squats went up? If you can't, you're not programming your progress; you're just hoping for it.

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The 3-Step System for Tracking Volume (Without a Calculator)

You don't need to be a math whiz or carry a calculator around the gym. This system is about beating your last performance with small, manageable jumps. Here’s how to implement it today.

Step 1: Establish Your Baseline Volume

First, you need a number to beat. For your first 1-2 compound exercises of the day (like squats, bench press, deadlifts, or overhead press), establish your baseline. Pick a weight you can lift for 3-4 sets in the 6-12 rep range with good form.

Let's use the squat as an example:

• Workout 1: Squat - 185 lbs
• Set 1: 8 reps
• Set 2: 8 reps
• Set 3: 7 reps

Your total reps are 8 + 8 + 7 = 23 reps. Your total volume is 185 lbs x 23 reps = 4,255 lbs. Write this number down. This is your target to beat next week.

Step 2: The "Plus One Rep" Rule for Progression

Your goal for your next workout is simple: beat 4,255 lbs. The easiest way to do this is by adding just one single rep across all of your sets. This is a small, achievable goal that ensures you're always progressing.

• Workout 2: Squat - 185 lbs
• Your goal: Get at least 24 total reps.
• Set 1: 8 reps
• Set 2: 8 reps
• Set 3: 8 reps

Your new total reps are 24. Your new total volume is 185 lbs x 24 reps = 4,440 lbs. You won. You successfully applied progressive overload. It doesn't need to be a huge jump. A small increase is still an increase. The alternative is adding weight. If you did 3x8 at 185 lbs (4,440 lbs), next time you could try 3x8 at 190 lbs (4,560 lbs). You still won.

Step 3: Use Rep Ranges to Cycle Your Lifts

This is how you put it all together for long-term progress. Instead of aiming for a static number like "10 reps," work within a rep range, such as 8-12 reps. This is called double progression.

1. Start at the Bottom: Pick a weight you can lift for 3 sets of 8 reps.
2. Add Reps Weekly: Each week, use the "Plus One Rep" rule to add reps. Your goal is to work your way up until you can perform all 3 sets for 12 reps with that same weight.
3. Add Weight, Reset Reps: Once you successfully hit 3 sets of 12, you've earned the right to increase the weight. Add 5-10 pounds to the bar for your next session, and drop your reps back down to the bottom of the range (3 sets of 8).

This creates a sustainable cycle of progress. For example:

• Week 1: 185 lbs for 3x8 (Volume: 4,440 lbs)
• Week 2: 185 lbs for 3x9 (Volume: 4,995 lbs)
• Week 3: 185 lbs for 3x10 (Volume: 5,550 lbs)
• ...continue until you hit 3x12.
• Week 5: 190 lbs for 3x8 (Volume: 4,560 lbs) - Notice the volume dropped, but the weight went up. This is a new, harder baseline to build from.

What Progress Actually Looks Like: A Realistic 8-Week Timeline

Progress isn't a straight line up. Understanding what to expect will keep you from getting discouraged when a workout doesn't go perfectly. Tracking total volume gives you the data to make smart decisions.

Weeks 1-2: The Momentum Phase

This phase should feel manageable. You're just adding a rep here and there. The volume increases will be small, maybe only 100-300 pounds per exercise. Don't mistake this for being too easy. You are building momentum and perfecting your form. The goal here is consistency and establishing a rhythm of beating your previous numbers.

Weeks 3-5: The Work Phase

This is where you start to feel the challenge. You'll be pushing to hit the top of your rep ranges, and you'll likely make your first big weight jump. These workouts will feel hard, and you'll leave the gym knowing you put in the work. Your total volume numbers will be making significant jumps week over week. This is where most of your progress is forged.

Weeks 6-8: The Adaptation & Feedback Phase

Progress will naturally start to slow. You might only be able to add one rep for two weeks in a row. You might even have a session where your total volume goes down slightly. This is not a failure; it's feedback. Your body is accumulating fatigue. If you see your volume stagnate or drop for 2-3 weeks straight despite good sleep, nutrition, and effort, it's a clear signal from your body. This is the perfect time to schedule a "deload" week-a planned week of lifting lighter weights for lower volume (around 50-60% of your normal volume) to let your body recover and come back stronger.

Frequently Asked Questions

Should I Calculate Volume for Every Single Exercise?

No, that's overkill and leads to burnout. Focus on tracking total volume for your first 1-3 big compound movements of the day (e.g., squats, bench, deadlifts, overhead press, rows). For smaller isolation exercises like bicep curls or tricep pushdowns, focusing on hitting your rep target with good form is enough.

Is Volume Different for Strength vs. Muscle Growth?

The principle is identical: you must increase total volume over time. The only thing that changes is the rep range. For strength-focused training, you'll work in lower rep ranges (1-5 reps) with heavier weight. For muscle growth (hypertrophy), you'll work in moderate rep ranges (6-15 reps). The goal in both cases is to do more total work over time within your chosen range.

How Much Volume Is Too Much?

This is known as your Maximum Recoverable Volume (MRV). The signs you're exceeding it are clear: persistent fatigue that sleep doesn't fix, nagging joint aches, a lack of motivation to train, and performance that stalls or declines for more than two consecutive weeks. For most people, 10-20 hard sets per muscle group per week is the productive range.

How Do I Track Volume for Bodyweight Exercises?

You can absolutely track it. For exercises like pull-ups or dips, your bodyweight is the weight. If you weigh 180 lbs and do 3 sets of 5 pull-ups, your volume is 180 x 15 = 2,700 lbs. To add volume, you can add reps or add weight using a dip belt. For push-ups, you're lifting about 65% of your bodyweight. The key is to be consistent with your method so you can track the trend over time.