Weekly Training Volume: Hit Your Targets Without the Guesswork

Weekly training volume—how many hard sets you do per muscle group per week—drives growth and strength. Are you actually hitting the right amount? Too little and you leave gains on the table. Too much and recovery suffers. LiftTrack’s Training Load feature helps you see your weekly working sets next to evidence-based targets so you can train with intention, not guesswork.

Why Weekly Volume Matters

Sets per week (often in the 10–20 range per muscle group, depending on experience and goals) is one of the most reliable levers for building strength and muscle. Research and practice have converged on the idea that there’s a “sweet spot”: enough volume to drive adaptation, not so much that you can’t recover.

The catch? Without tracking, it’s easy to drift. You might think you’re doing enough pulling until you add it up—or discover you’re way over on legs and under on push. Training load in LiftTrack is built to answer one question: Am I doing the right amount of work this week for Push, Pull, and Legs?

How Set Targets Work

LiftTrack compares your completed working sets to weekly set targets you choose. Working sets are the ones that count toward growth—warm-up sets are excluded. Each exercise is mapped to Push, Pull, or Legs by muscle group, so your tracked workouts automatically contribute to the right bucket.

Your week runs Monday through Sunday. When you sync completed workouts from your Garmin watch, the app tallies how many working sets you’ve done in each category and shows that number next to your target. No spreadsheets, no mental math—just a clear view of weekly training volume by category.

Using Training Load in LiftTrack

Where to Find It

Open the Analytics tab in LiftTrack, then tap Training Load. You’ll see:

• Weekly working sets vs targets for Push, Pull, and Legs
• A muscle distribution heatmap—a body diagram that shows how close each region is to its target

That’s your at-a-glance answer to “Did I get enough volume this week?”

Setting Your Targets

Targets aren’t one-size-fits-all. In Training Load, you can configure your weekly set targets based on:

• Experience level (e.g. beginner to advanced)
• Goal (e.g. strength, hypertrophy, maintenance)
• Endurance hours (if you run, bike, or swim a lot, recovery is shared)
• Training days per week

LiftTrack uses evidence-based ranges (including ideas popularized by experts like Dr. Mike Israetel) so your targets sit in the optimal sets per muscle group zone for your situation—typically in that 10–20 sets per week band unless you’re very new or very advanced.

Set it once; the app uses these targets every week until you change them. Pair them with progressions to progress systematically over time.

Reading the Heatmap

The muscle distribution heatmap is a simple body map. Each region (push, pull, legs) is shaded to show progress toward your target. At a glance you can see which categories are on track and which might need another session or a lighter week. It’s a visual check that keeps your volume tracking honest without turning it into a chore.

A Few Practical Tips

• Check early in the week. If you see you’re light on pull by Wednesday, you can plan an extra pulling day or add a few sets later in the week.
• Use it with your split. Whether you run a classic Push Pull Legs split or something more custom, the same targets apply. Build your workouts in LiftTrack and send them to your watch; LiftTrack doesn’t care which day you do the work—only that you hit your weekly totals.
• Adjust as life changes. More travel, more endurance, or a new goal? Update your targets in the Training Load settings so the numbers stay relevant.

Wrapping Up

Weekly training volume is one of the most important variables in strength training. LiftTrack’s Training Load feature puts your working sets and targets side by side and adds a muscle heatmap so you can see exactly where you stand—no spreadsheets, no guesswork. Set your targets once in Analytics → Training Load. If you use percentage-based programs like 5/3/1, set your training maxes so your weights match your goals. Record your workouts on your Garmin watch and sync them to the app, and let Training Load show you whether you’re on track for Push, Pull, and Legs.