Calculating Volume in Excel

Calculating Volume in your excel strength and conditioning template is easy...if you know how to use helper cells!

The first thing you need to decide is whether when you enter in your Sets and Reps, you are going to do it with an X in Front of the reps, like this:

Screen Shot 2016-05-03 at 8.13.25 AM


If so, we need to use a formula which is going to pull that x out of the Reps column, so that we can multiply the 3 * 5 to calculate total reps, and  3 * 5 * 150 to calculate total volume.

We are going to do that using this formula:


What this formula is going to do is remove the X from the formula, and only acknowledge the number, in this case, 5.  We are going to do this in whats called a helper cell, which is a cell that will reference other information, that we are going to hide before we print the template.  After your last column, we are going to add that formula, however we are going to replace the C3 with the cell referencing your reps column.

Screen Shot 2016-05-03 at 8.17.41 AM

Next, since excel doesnt recognize that formula as TEXT, rather a formula, we need to make it into a format that excel understands.  The above example, we do that in another helper cell, column J, and we use the formula:


Last is simple multiplication: we need to multiply the sets * reps to get the total number of numbers, and to calculate the volume, we need to multiple sets * reps * weight.  At the bottom of that days workout, we can sum all that information together using


Thats it!  We can then hide all the helper cells we used, knowing that we will never need to adjust those formulas once they are set.


Download the example workbook here


Interested in learning more about the best, most efficient ways to create a strength & conditioning excel template?  Try our "Create a Strength & Conditioning Template" Course!

Leave a Reply