{"id":760,"date":"2026-10-04T07:37:13","date_gmt":"2026-10-04T06:37:13","guid":{"rendered":"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-volume-treino-forca\/"},"modified":"2026-10-04T07:37:13","modified_gmt":"2026-10-04T06:37:13","slug":"calculadora-volume-treino-forca","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-volume-treino-forca\/","title":{"rendered":"Calculadora de Volume de Treino de For\u00e7a"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Calcule o Volume de Carga do Seu Treino<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"760\" data-favorite-title=\"Volume de Treino\" data-favorite-url=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-volume-treino-forca\/\" data-favorite-excerpt=\"Calcule o volume de carga do seu treino de for\u00e7a introduzindo as s\u00e9ries, repeti\u00e7\u00f5es e peso de cada exerc\u00edcio da sua sess\u00e3o. A calculadora soma a carga de volume em kg e lb e conta todas as repeti\u00e7\u00f5es conclu\u00eddas.\" aria-label=\"Adicionar aos favoritos\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-volume-treino-forca\/\" method=\"POST\" class=\"calculator\" id=\"calculator-760\" data-post=\"760\"><fieldset class=\"fieldset-input is-3\"><legend class=\"sr-only\">Campos de entrada<\/legend><div class=\"field is-single\" id=\"input-1\"><label for=\"field-1\">N\u00famero de exerc\u00edcios<\/label><div class=\"grid grid-cols-1\"><select id=\"field-1\" name=\"nmero_de_exerccios\"><option value=\"1\">1<\/option><option value=\"2\" selected>2<\/option><option value=\"3\">3<\/option><option value=\"4\">4<\/option><option value=\"5\">5<\/option><option value=\"6\">6<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"is-single field\" id=\"input-2\"><span class=\"font-semibold\">Exerc\u00edcio 1<\/span><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-3\">S\u00e9ries<\/label><div class=\"term\">S\u2081<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"sries\" id=\"field-3\" aria-describedby=\"calc-info-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"4\"\/><small id=\"calc-info-3\">S\u00e9ries realizadas<\/small><\/div><div class=\"field has-term\" id=\"input-4\"><label for=\"field-4\">Repeti\u00e7\u00f5es<\/label><div class=\"term\">R\u2081<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"repeties\" id=\"field-4\" aria-describedby=\"calc-info-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"8\"\/><small id=\"calc-info-4\">Repeti\u00e7\u00f5es por s\u00e9rie<\/small><\/div><div class=\"field has-term\" id=\"input-5\"><label for=\"field-5\">Peso<\/label><div class=\"term\">W\u2081<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"peso\" id=\"field-5\" aria-describedby=\"calc-info-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"80\"\/><div class=\"grid grid-cols-1\"><select id=\"field-6\" name=\"unidade\" aria-label=\"Unidade\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-5\">Peso levantado por repeti\u00e7\u00e3o<\/small><\/div><div class=\"is-single field\" id=\"input-6\"><span class=\"font-semibold\">Exerc\u00edcio 2<\/span><\/div><div class=\"field has-term\" id=\"input-7\"><label for=\"field-8\">S\u00e9ries<\/label><div class=\"term\">S\u2082<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"sries\" id=\"field-8\" aria-describedby=\"calc-info-8\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"3\"\/><small id=\"calc-info-8\">S\u00e9ries realizadas<\/small><\/div><div class=\"field has-term\" id=\"input-8\"><label for=\"field-9\">Repeti\u00e7\u00f5es<\/label><div class=\"term\">R\u2082<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"repeties\" id=\"field-9\" aria-describedby=\"calc-info-9\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"12\"\/><small id=\"calc-info-9\">Repeti\u00e7\u00f5es por s\u00e9rie<\/small><\/div><div class=\"field has-term\" id=\"input-9\"><label for=\"field-10\">Peso<\/label><div class=\"term\">W\u2082<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"peso\" id=\"field-10\" aria-describedby=\"calc-info-10\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"40\"\/><div class=\"grid grid-cols-1\"><select id=\"field-11\" name=\"unidade\" aria-label=\"Unidade\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-10\">Peso levantado por repeti\u00e7\u00e3o<\/small><\/div><div class=\"is-single field\" id=\"input-10\" hidden><span class=\"font-semibold\">Exerc\u00edcio 3<\/span><\/div><div class=\"field has-term\" id=\"input-11\" hidden><label for=\"field-13\">S\u00e9ries<\/label><div class=\"term\">S\u2083<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"sries\" id=\"field-13\" aria-describedby=\"calc-info-13\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"3\"\/><small id=\"calc-info-13\">S\u00e9ries realizadas<\/small><\/div><div class=\"field has-term\" id=\"input-12\" hidden><label for=\"field-14\">Repeti\u00e7\u00f5es<\/label><div class=\"term\">R\u2083<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"repeties\" id=\"field-14\" aria-describedby=\"calc-info-14\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"10\"\/><small id=\"calc-info-14\">Repeti\u00e7\u00f5es por s\u00e9rie<\/small><\/div><div class=\"field has-term\" id=\"input-13\" hidden><label for=\"field-15\">Peso<\/label><div class=\"term\">W\u2083<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"peso\" id=\"field-15\" aria-describedby=\"calc-info-15\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"60\"\/><div class=\"grid grid-cols-1\"><select id=\"field-16\" name=\"unidade\" aria-label=\"Unidade\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-15\">Peso levantado por repeti\u00e7\u00e3o<\/small><\/div><div class=\"is-single field\" id=\"input-14\" hidden><span class=\"font-semibold\">Exerc\u00edcio 4<\/span><\/div><div class=\"field has-term\" id=\"input-15\" hidden><label for=\"field-18\">S\u00e9ries<\/label><div class=\"term\">S\u2084<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"sries\" id=\"field-18\" aria-describedby=\"calc-info-18\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"3\"\/><small id=\"calc-info-18\">S\u00e9ries realizadas<\/small><\/div><div class=\"field has-term\" id=\"input-16\" hidden><label for=\"field-19\">Repeti\u00e7\u00f5es<\/label><div class=\"term\">R\u2084<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"repeties\" id=\"field-19\" aria-describedby=\"calc-info-19\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"12\"\/><small id=\"calc-info-19\">Repeti\u00e7\u00f5es por s\u00e9rie<\/small><\/div><div class=\"field has-term\" id=\"input-17\" hidden><label for=\"field-20\">Peso<\/label><div class=\"term\">W\u2084<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"peso\" id=\"field-20\" aria-describedby=\"calc-info-20\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"30\"\/><div class=\"grid grid-cols-1\"><select id=\"field-21\" name=\"unidade\" aria-label=\"Unidade\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-20\">Peso levantado por repeti\u00e7\u00e3o<\/small><\/div><div class=\"is-single field\" id=\"input-18\" hidden><span class=\"font-semibold\">Exerc\u00edcio 5<\/span><\/div><div class=\"field has-term\" id=\"input-19\" hidden><label for=\"field-23\">S\u00e9ries<\/label><div class=\"term\">S\u2085<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"sries\" id=\"field-23\" aria-describedby=\"calc-info-23\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"4\"\/><small id=\"calc-info-23\">S\u00e9ries realizadas<\/small><\/div><div class=\"field has-term\" id=\"input-20\" hidden><label for=\"field-24\">Repeti\u00e7\u00f5es<\/label><div class=\"term\">R\u2085<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"repeties\" id=\"field-24\" aria-describedby=\"calc-info-24\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"15\"\/><small id=\"calc-info-24\">Repeti\u00e7\u00f5es por s\u00e9rie<\/small><\/div><div class=\"field has-term\" id=\"input-21\" hidden><label for=\"field-25\">Peso<\/label><div class=\"term\">W\u2085<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"peso\" id=\"field-25\" aria-describedby=\"calc-info-25\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"20\"\/><div class=\"grid grid-cols-1\"><select id=\"field-26\" name=\"unidade\" aria-label=\"Unidade\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-25\">Peso levantado por repeti\u00e7\u00e3o<\/small><\/div><div class=\"is-single field\" id=\"input-22\" hidden><span class=\"font-semibold\">Exerc\u00edcio 6<\/span><\/div><div class=\"field has-term\" id=\"input-23\" hidden><label for=\"field-28\">S\u00e9ries<\/label><div class=\"term\">S\u2086<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"sries\" id=\"field-28\" aria-describedby=\"calc-info-28\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"2\"\/><small id=\"calc-info-28\">S\u00e9ries realizadas<\/small><\/div><div class=\"field has-term\" id=\"input-24\" hidden><label for=\"field-29\">Repeti\u00e7\u00f5es<\/label><div class=\"term\">R\u2086<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"repeties\" id=\"field-29\" aria-describedby=\"calc-info-29\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"10\"\/><small id=\"calc-info-29\">Repeti\u00e7\u00f5es por s\u00e9rie<\/small><\/div><div class=\"field has-term\" id=\"input-25\" hidden><label for=\"field-30\">Peso<\/label><div class=\"term\">W\u2086<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"peso\" id=\"field-30\" aria-describedby=\"calc-info-30\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"100\"\/><div class=\"grid grid-cols-1\"><select id=\"field-31\" name=\"unidade\" aria-label=\"Unidade\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-30\">Peso levantado por repeti\u00e7\u00e3o<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Recalcular\" id=\"calculate-button\" data-post=\"760\">Calcular<\/button><button type=\"reset\">Redefinir<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Calcular automaticamente<\/label><small>Se ativado, o resultado \u00e9 atualizado automaticamente quando voc\u00ea altera qualquer valor.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Seu Volume de Treino<\/h3><div class=\"result-box\"><div class=\"field-result is-column\" id=\"output-1\"><span class=\"field-title\"><span>Carga de volume por exerc\u00edcio<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-2\"><span class=\"field-title\"><span>Carga de volume total da sess\u00e3o<\/span><span class=\"result-term\">V<\/span><\/span><span class=\"field-value\" id=\"result-2\" data-unit=\"kg\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-3\"><span class=\"field-title\"><span>Carga de volume total em libras<\/span><\/span><span class=\"field-value\" id=\"result-3\" data-unit=\"lb\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-4\"><span class=\"field-title\"><span>Total de repeti\u00e7\u00f5es conclu\u00eddas<\/span><\/span><span class=\"field-value\" id=\"result-4\" data-unit=\"reps\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Copiar link para este c\u00e1lculo<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Deixar um coment\u00e1rio<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"760\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">O que voc\u00ea achou deste resultado?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Curti <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">\u00datil <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Confuso <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Decepcionado <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Impreciso <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>F\u00f3rmula do Volume de Treino<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">F\u00f3rmula<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[ V = \\sum_{i=1}^{n} S_i \\times R_i \\times W_i \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Onde:<\/strong><\/p>\n<ul>\n<li>\\(V\\) \u2014 carga de volume total da sess\u00e3o<\/li>\n<li>\\(n\\) \u2014 n\u00famero de exerc\u00edcios na sess\u00e3o<\/li>\n<li>\\(S_i\\) \u2014 s\u00e9ries realizadas no exerc\u00edcio \\(i\\)<\/li>\n<li>\\(R_i\\) \u2014 repeti\u00e7\u00f5es por s\u00e9rie no exerc\u00edcio \\(i\\)<\/li>\n<li>\\(W_i\\) \u2014 peso levantado por repeti\u00e7\u00e3o no exerc\u00edcio \\(i\\)<\/li>\n<\/ul>\n<p>A f\u00f3rmula multiplica s\u00e9ries, repeti\u00e7\u00f5es e peso de cada exerc\u00edcio e soma os resultados, dando um \u00fanico n\u00famero que expressa o trabalho total realizado na sua sess\u00e3o.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Volume de Treino \u2013 Exemplo de C\u00e1lculo<\/h2><\/div>\r\n\r\n<p>{example}<\/p>\n<p><strong>Exemplo:<\/strong> uma sess\u00e3o com dois exerc\u00edcios. O Exerc\u00edcio 1 \u00e9 feito em 4 s\u00e9ries de 8 repeti\u00e7\u00f5es com 80 kg; o Exerc\u00edcio 2 \u00e9 feito em 3 s\u00e9ries de 12 repeti\u00e7\u00f5es com 40 kg.<\/p>\n<p>\\[ V_1 = 4 \\times 8 \\times 80 = 2560 \\text{ kg} \\]<\/p>\n<p>\\[ V_2 = 3 \\times 12 \\times 40 = 1440 \\text{ kg} \\]<\/p>\n<p>\\[ V = 2560 + 1440 = 4000 \\text{ kg} \\]<\/p>\n<p>Em libras: \\( 4000 \\div 0.45359237 \\approx 8818.5 \\) lb. Total de repeti\u00e7\u00f5es: \\( (4 \\times 8) + (3 \\times 12) = 68 \\).<\/p>\n<p><strong>Resultado:<\/strong> carga de volume total da sess\u00e3o = 4000 kg (cerca de 8818.5 lb) e 68 repeti\u00e7\u00f5es totais.<\/p>\n<p>{\/example}<\/p>\n\r\n<\/section>\n<h2>Como Utilizar a Calculadora<\/h2>\n<ol>\n<li>Selecione o <strong>N\u00famero de exerc\u00edcios<\/strong> (1\u20136) correspondente \u00e0 sua sess\u00e3o; os blocos de exerc\u00edcios adicionais aparecem ou desaparecem automaticamente.<\/li>\n<li>Para cada exerc\u00edcio, introduza as <strong>S\u00e9ries<\/strong>, as <strong>Repeti\u00e7\u00f5es<\/strong> (por s\u00e9rie) e o <strong>Peso<\/strong> levantado por repeti\u00e7\u00e3o.<\/li>\n<li>Escolha a <strong>Unidade<\/strong> de peso (kg ou lb) para cada exerc\u00edcio \u2014 pode misturar unidades e os totais continuam a ser convertidos corretamente.<\/li>\n<li>Leia os resultados: uma discrimina\u00e7\u00e3o da carga de volume por exerc\u00edcio, a <strong>Carga de volume total da sess\u00e3o<\/strong> em kg e lb, e as <strong>Total de repeti\u00e7\u00f5es conclu\u00eddas<\/strong>.<\/li>\n<\/ol>\n<h2>O Que \u00c9 o Volume de Treino e Porque \u00c9 Importante<\/h2>\n<p>O volume de treino (frequentemente chamado carga de volume) \u00e9 uma das vari\u00e1veis mais importantes no treino de for\u00e7a. Ele quantifica a quantidade total de trabalho realizado numa sess\u00e3o, combinando quantas s\u00e9ries fez, quantas repeti\u00e7\u00f5es concluiu em cada s\u00e9rie e quanto peso moveu. Dois praticantes podem fazer os mesmos exerc\u00edcios, mas aquele com maior carga de volume realizou mais trabalho mec\u00e2nico total.<\/p>\n<p>O volume importa porque a sobrecarga progressiva \u2014 o aumento gradual do stress imposto ao corpo \u2014 \u00e9 o principal motor do ganho de for\u00e7a e de massa muscular. Registar a carga de volume permite-lhe ver se est\u00e1 realmente a progredir de semana para semana. Se o volume nos mesmos exerc\u00edcios continuar a aumentar ao longo do tempo, est\u00e1 a aplicar sobrecarga progressiva; se se mantiver estagnado ou diminuir, o est\u00edmulo de treino pode ter parado.<\/p>\n<p>O volume \u00e9 tamb\u00e9m o n\u00famero a observar para gerir a fadiga. Um salto grande e repentino na carga de volume (mais de cerca de 10\u201320% numa semana) \u00e9 uma causa comum de dor muscular excessiva, estagna\u00e7\u00e3o do desempenho e les\u00f5es por sobrecarga. Por outro lado, durante uma semana de descarga, reduzir deliberadamente o volume em 40\u201350% mantendo a intensidade elevada ajuda-o a recuperar preservando a for\u00e7a.<\/p>\n<p>Tenha em mente que a carga de volume \u00e9 uma medida do trabalho total, n\u00e3o uma pontua\u00e7\u00e3o de dificuldade. Uma s\u00e9rie pesada de 3 repeti\u00e7\u00f5es a 90% do seu m\u00e1ximo e uma s\u00e9rie leve de 20 repeti\u00e7\u00f5es a 40% podem contribuir com n\u00fameros de volume semelhantes, mas stressam o corpo de forma muito diferente. Utilize o volume em conjunto com a intensidade (percentagem do m\u00e1ximo ou repeti\u00e7\u00e3o m\u00e1xima) e o esfor\u00e7o (repeti\u00e7\u00f5es em reserva) para descrever completamente uma sess\u00e3o. Para estimar o peso m\u00e1ximo que consegue levantar para um dado n\u00famero de repeti\u00e7\u00f5es, as nossas <a href=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-forca-de-preensao\/\">Calculadora de For\u00e7a de Preens\u00e3o<\/a> e <a href=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-relacao-potencia-peso\/\">Calculadora de Rela\u00e7\u00e3o Pot\u00eancia-Peso<\/a> abrangem m\u00e9tricas de for\u00e7a relacionadas.<\/p>\n<h2>Interpretar o Seu Resultado<\/h2>\n<p>A tabela por exerc\u00edcio mostra onde se concentra o trabalho da sua sess\u00e3o. Uma sess\u00e3o equilibrada normalmente distribui o volume pelos principais levantamentos em vez de o acumular todo num \u00fanico exerc\u00edcio. Comparar os totais em kg e lb \u00e9 \u00fatil quando treina em gin\u00e1sios diferentes ou segue programas escritos no outro sistema de unidades.<\/p>\n<p>A cifra das <strong>repeti\u00e7\u00f5es totais<\/strong> \u00e9 uma medida de volume mais simples usada em muitos estudos cient\u00edficos e programas: totais semanais de cerca de 40\u201370 repeti\u00e7\u00f5es exigentes por grupo muscular s\u00e3o frequentemente recomendados para a hipertrofia. O n\u00famero completo da carga de volume acrescenta a dimens\u00e3o do peso, tornando-o mais sens\u00edvel a altera\u00e7\u00f5es na carga utilizada.<\/p>\n<h2>Pressupostos e Limita\u00e7\u00f5es<\/h2>\n<ul>\n<li><strong>Mesmo peso em todas as s\u00e9ries:<\/strong> a calculadora pressup\u00f5e que todas as s\u00e9ries de um exerc\u00edcio usam o mesmo peso e n\u00famero de repeti\u00e7\u00f5es. Se fizer uma progress\u00e3o de peso em pir\u00e2mide (por exemplo 100, 90, 80 kg), divida em \"exerc\u00edcios\" separados ou calcule um peso m\u00e9dio.<\/li>\n<li><strong>Todas as repeti\u00e7\u00f5es contadas como conclu\u00eddas:<\/strong> repeti\u00e7\u00f5es falhadas ou parciais s\u00f3 s\u00e3o inclu\u00eddas se as introduzir. Introduza as repeti\u00e7\u00f5es que efetivamente concluiu com boa t\u00e9cnica.<\/li>\n<li><strong>Exerc\u00edcios com peso corporal:<\/strong> para exerc\u00edcios como as barras fixas, introduza 0 como peso para contar apenas as repeti\u00e7\u00f5es, ou introduza a carga extra estimada. O peso corporal em si n\u00e3o \u00e9 adicionado automaticamente.<\/li>\n<li><strong>A qualidade n\u00e3o \u00e9 captada:<\/strong> a carga de volume n\u00e3o diz nada sobre o ritmo, a amplitude de movimento ou a proximidade da falha \u2014 dois n\u00fameros id\u00eanticos podem produzir efeitos de treino muito diferentes.<\/li>\n<li><strong>Unidades mistas:<\/strong> os resultados por exerc\u00edcio s\u00e3o mostrados na unidade que introduziu; os totais da sess\u00e3o s\u00e3o convertidos para kg e lb (1 lb = 0.45359237 kg).<\/li>\n<\/ul>\n<h2>Dicas Pr\u00e1ticas<\/h2>\n<p>Registe a sua carga de volume ap\u00f3s cada sess\u00e3o e reveja o total semanal. Um esquema simples de progress\u00e3o consiste em adicionar uma pequena quantidade de volume a cada semana durante 3\u20134 semanas e depois fazer uma semana de descarga mais leve. A qualidade da recupera\u00e7\u00e3o depende de mais do que o treino em si \u2014 acompanhe o seu plano com prote\u00edna suficiente usando a nossa <a href=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-de-proteinas\/\">Calculadora de Ingest\u00e3o Di\u00e1ria de Prote\u00edna<\/a> e monitorize as suas necessidades energ\u00e9ticas globais com a <a href=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-tmb-katch-mcardle\/\">Calculadora de TMB de Katch-McArdle<\/a>.<\/p>\n<p>Lembre-se de que mais volume nem sempre \u00e9 melhor. A investiga\u00e7\u00e3o mostra de forma consistente uma rela\u00e7\u00e3o dose-resposta entre o volume e o crescimento muscular at\u00e9 um certo ponto, al\u00e9m do qual o volume extra serve principalmente para acumular fadiga. A maioria dos praticantes progride bem com 10\u201320 s\u00e9ries intensas por grupo muscular por semana, ajustando em fun\u00e7\u00e3o da recupera\u00e7\u00e3o e dos resultados.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calcule o volume de carga do seu treino de for\u00e7a introduzindo as s\u00e9ries, repeti\u00e7\u00f5es e peso de cada exerc\u00edcio da sua sess\u00e3o. A calculadora soma a carga de volume em kg e lb e conta todas as repeti\u00e7\u00f5es conclu\u00eddas.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-760","post","type-post","status-publish","format-standard","hentry","category-beleza","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/posts\/760","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/comments?post=760"}],"version-history":[{"count":0,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/posts\/760\/revisions"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/media?parent=760"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/categories?post=760"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/tags?post=760"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}