The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
If you want to think about volume, in the case of endurance work is simple-- mileage time whatever. In the case of lifting, all you have to do is take the amount of repetitions you're doing per set, multiply it by the sets, add that all up.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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And so this is just how many reps and how many sets are you doing, right? So if you're going to do three sets of 10, that volume would be 30, right? Five sets of five, that volume is 25.