Training Load Calculator
Calculate your session training load using RPE (Rate of Perceived Exertion) to track progressive overload.
Session Summary
Load by Exercise
RPE Scale Guide
Track your workout volume over time:
Volume CalculatorFrequently Asked Questions
What is training load?
Training load is a measure of the total stress placed on your body during a workout. It combines volume (sets × reps) with intensity (RPE) to give a single number representing workout difficulty. This helps track progressive overload and prevent overtraining.
What is RPE (Rate of Perceived Exertion)?
RPE is a subjective scale from 1-10 measuring how hard a set feels. RPE 10 means maximum effort (no more reps possible), RPE 9 means 1 rep in reserve, RPE 8 means 2 reps in reserve, and so on. It's more practical than percentage-based training.
How should I use training load?
Track your weekly training load and aim to increase it gradually (5-10% per week during building phases). If you're constantly fatigued, your load may be too high. Use deload weeks (reduce load by 40-50%) every 4-6 weeks.
What's a good training load target?
This varies greatly by experience and goals. Beginners might accumulate 50-100 load points per session, while advanced lifters might reach 200-400. The key is tracking YOUR baseline and progressing from there.
About Training Load
Training load (also called session RPE or sRPE) multiplies volume by intensity to give a single measure of workout stress. It was developed by Carl Foster and is widely used in sports science for monitoring athlete readiness and preventing overtraining.