The Truth About Training Volume: A Simple Guide for Everyday Lifters
Wait… what exactly is training volume?
If you’ve spent any time in a gym—or even just watched a few YouTube workout videos—you’ve probably heard someone talk about “volume.”
It sounds technical, but here’s the simple truth:
Training volume = how much total work you do in a workout.
That’s it. But understanding it can make the difference between spinning your wheels and actually getting stronger.
1. What Does “Training Volume” Actually Mean?
At its core, training volume is just a formula:
Sets × Reps × Weight Lifted
Example: If you do 3 sets of 10 reps with a 10‑lb dumbbell, that’s 300 pounds of volume for that exercise.
Why does this matter? Because your muscles adapt to the amount of work you ask of them. Too little? No progress. Too much? Hello, burnout.
2. How Much Volume Do Beginners Need?
Here’s where people overcomplicate things. You don’t need spreadsheets or advanced math when you’re starting out.
For everyday lifters (especially beginners and older adults):
Start with 2–3 sets of 8–12 reps per exercise
Hit each major muscle group 2 times per week
That’s enough to build strength safely without overdoing it.
3. When Should You Add More Volume?
Your body is smart. After a few weeks, the same workout will feel easier—that’s a good thing!
Signs you’re ready for more:
Your last few reps feel too easy
You’re recovering quickly (not sore or tired for days)
Your progress has stalled (no strength gains for weeks)
How to increase volume safely:
Add one more set to your main lifts
Increase weight slightly (2–5 lbs for dumbbells, 5–10 lbs for barbells)
Add one more exercise for a muscle group
4. The Danger of “More Is Better” Thinking
More volume isn’t always better. If you jump from 2 sets to 6 overnight, your body won’t thank you.
Signs you’re doing too much volume:
Constant soreness or joint pain
Trouble sleeping or feeling wiped out
Dreading every workout
🛑 Remember: Progress happens when you recover—not just when you train.
5. Training Volume for Everyday Lifters: Keep It Simple
Here’s an easy way to think about it:
Beginners: 6–8 total sets per muscle group per week
Intermediate: 10–15 total sets per muscle group per week
Advanced: 15–20+ sets per muscle group per week (only if you recover well)
Most people don’t need the “advanced” range. For 80% of lifters—especially those just starting—less is more when you do it consistently.
Bottom Line
Training volume sounds like a complicated fitness term, but it’s really just “how much work you do.” Start small, add more gradually, and pay attention to how your body responds.
💡 Want help finding the right training volume for your goals?
👉 At Fitness Next Door, we design smart, safe workouts so you build strength—without burning out.
