Volume Training – How Much Do You Really Need to Make Progress?

Whether you want to build muscle, get stronger, or simply improve your performance, the volume of your training determines how far you get.

But how much is actually optimal? And is more really always better?

Many believe, “I just have to do more – more sets, more reps, longer workouts.” But it's not that simple!

More volume can be helpful, but at some point more is no longer more – but rather even less.

In this article, you will learn:

What volume training actually is
How volume affects different training goals
How to find the optimal volume for you

What does volume mean in training?

Volume describes the total amount of work you do in a training session or over a period of time.

It is calculated as:

Volume = sets x reps x weight

The higher the volume, the greater the overall strain on your muscles.

But volume alone is not enough to make progress – it is only one of four key training stimuli that influence your muscle growth, strength and performance.

The four training stimuli at a glance:

Volume – The total load that a muscle moves. More volume can lead to more muscle growth, but only up to a point.
Intensity – How heavy you train, measured as a percentage of your one-rep maximum (1RM). High intensity promotes maximum strength, while moderate intensity is optimal for muscle building.
Progression – The continuous increase of the load, e.g. by adding more weight, doing more repetitions or shorter breaks. Without progression, your training will stagnate.
Frequency – How often you train a muscle group per week. Higher frequency can improve recovery and allow for more training volume.

Conclusion: volume is an important factor, but it is only the right combination with intensity, progression and frequency that ensures real progress.

What influence does volume have on different training goals?

Volume is a crucial factor for your progress, but it needs to be utilized differently depending on your training goal.

Simply doing more sets and reps won't automatically get you further – you have to adjust your volume to your specific goal.

Volume for muscle building (hypertrophy)

If you want to build muscle, you need a medium to high volume with moderate intensity. The growth stimulus occurs when a muscle is regularly used and overloaded, but also given sufficient time to recover.

Optimal volume: 10–20 sets per muscle group per week
Repetitions: 6–12 per movement
Weight: 65–80% of your 1RM (your maximum weight)
Rest between movements: 30–90 seconds

The more volume you use, the more important it is to structure your training well. Too much volume without sufficient recovery can slow down muscle growth because your body does not have enough time to adapt.

Volume for maximum strength

The focus of maximum strength training is not on total volume, but on intensity.

This means doing fewer reps and sets but using higher weights. The aim here is to train your nervous system to develop as much strength as possible in a single movement.

Optimal volume: 5–10 sets per muscle group per week
Repetitions: 1–5 per movement
Weight: 80–100 % of 1RM
Rest between movements: 2–5 minutes

Less volume doesn't mean that training is easier. The stress on your central nervous system is very high here, which is why sufficient recovery between sets and training sessions is extremely important.

Volume for strength endurance

If your goal is to perform better for longer – for example in CrossFit, martial arts or endurance sports – then you need to significantly increase your volume.

Muscle endurance means that your muscles can still work efficiently even after many repetitions.

Optimal volume: 15–25 sets per muscle group per week
Repetitions: 12+ per set
Weight: 50–65 % of 1RM
Rest between movements: 15–45 seconds

A high volume with short breaks ensures increased resistance to muscle fatigue. Be sure to distribute your volume sensibly to avoid overloading.

Volume for general fitness & functional training

Not everyone trains with a clear focus on muscle building, strength or endurance. Maybe you just want to get fitter in general, feel better and stay healthy.

The key here is a balanced volume that improves all physical abilities without overwhelming the body.

Optimal volume: 8–12 sets per muscle group per week
Repetitions: 8–15 per set
Weight: 60–75% of 1RM
Rest between movements: 30–60 seconds

A mix of strength, endurance and mobility ensures long-term fitness and resilience.

What is the optimal volume for me?

The optimal amount of training volume depends on several factors: your training goal, your level of experience, your ability to recover and your overall resilience.

1. Beginners: Less is more

If you are just starting out with strength training, a moderate volume is enough to make progress. Your body is not yet accustomed to regular exercise, so it needs fewer sets to adapt.

Muscle building: 10–12 sets per muscle group per week
Maximum strength: 6–8 sets per muscle group per week
Strength endurance: 12–15 sets per muscle group per week

Focus on a clean technique and progressive improvement.

2. Advanced: More stimuli needed

If you have already had at least 6–12 months of training experience, you need to adjust your volume to continue making progress.

Muscle building: 12–18 sets per muscle group per week
Maximum strength: 8–12 sets per muscle group per week
Strength endurance: 15–20 sets per muscle group per week

It is important here that you increase the volume sensibly and take your recovery into account.

3. Advanced athletes & professionals: Managing maximum stress

If you have been training regularly for several years, you need significantly higher volumes to continue making progress. Training must be strategically planned, as too much volume can quickly lead to overtraining.

Muscle building: 15–20+ sets per muscle group per week
Maximum strength: 10–15 sets per muscle group per week
Strength endurance: 20+ sets per muscle group per week

Here, targeted periodization is worthwhile: high-volume phases should alternate with recovery phases to maximize progress and avoid injuries.

How do I know if my volume is too high or too low?

You shouldn't just increase your training volume, but pay attention to how your body reacts. Here are some signs that can help you:

Insufficient volume: no progress, muscles don't grow, strength stagnates
Too much volume: constant tiredness, exhaustion, loss of strength, muscle soreness that won't go away

If you notice that your performance is declining or you feel permanently drained, you should reduce your volume or structure it better.

This is how your volume optimally adjusts

Define your goal – muscle building, maximum strength or strength endurance? Adjust your volume accordingly.
Increase your volume gradually – no more than a 10% increase per week.
Plan your regeneration – a cleverly structured training session beats aimless shooting.
Pay attention to your performance – if you are stagnating or constantly feeling drained, reduce your volume.

To optimize your training, you should closely monitor your volume and progress.

How to get the most out of volume training

Volume is one of the most important factors in strength training. However, simply doing more does not automatically lead to better results. It is crucial to adapt the volume specifically to your goal and to control it intelligently.

The best way to do this is with good tracking. This allows you to keep a close eye on your training volume, analyze your progress, and ensure that you are on the right track.

Download the SmartWOD Workout Generator and the SmartWOD Workout Timer now and optimize your (volume) training in a targeted way!