Volume always too low (please help)

I am sorry if the title sounds as newbie as I am... although I have been recording for years I just can't quite get it right...
even if I record only 1 track, when I export the mp3 and play back elsewhere (different pc) I always have to crank up the volume to hear it ... I have tried raising volumes everywhere (interface/mixer/boost/ etc)  and it seems to not make a difference! the master and instrument volume are all the way up... slightly reddish.. if I up it any more I would distort the sound... any ideas please? would someone pity this fool and perhaps send a simple template of a project so I can use it? the sound is ok but the volume is VERY low... (I'm not going to start about mixing yet).. although a friend that kinda helps me sometimes got fed up with me and just said buy Ozone7 lol (thinking about it) but hopefully I can get a better volume before adding even more 3rd party apps : ( what am I doing wrong!?
my system (below) should handle something better.... I mean, my friend that just records stuff on the fly on his little laptop and sounds 100 times louder and cleared than what I can... :(    I have updated all firmware/updates...etc...  no change pre or post updates.. it's like the sound it's just 'drowned'... if you have any links for 'recording' recommendations, please share too.. I'm gonna look too... Thanks!
or at least tell me something please... HOW is better to record:
UP all the volume in sonar tracks and LOW in external interface/guitar pod/pre-amps
DOWN the volume in sonar and UP everywhere else? (external interface/pods/pre-amps)
 
My system:
- Sonar Platinum
Audio Interface: FOCUSRITE 18i20
PC: Digital Audio Workstation  ADK Quad Pro (8GB DDR 1600 MHz RAM), SSD for recording Drive, Core i7 4790 3.6GHz 4-core Processor
Guitar Pod: PODHD500X (line 6)
etc.. :(
 
THANK YOU!!!!

I have an HP Envy 7, Sonar Platinum and the same Focusrite 18i20 - still a novice too with Sonar, but years of experience with analog recording. It has to be a simple setting like ibediggin suggested - I use the ASIO setting - no issues. Start from scratch and run through the set up instructions from Cakewalk. Make sure all your drivers are up to date.
You don't need to buy Ozone at this time either - that is likely not to fix whatever the issue is. But it has to be something simple.

Note that the fader on the track that you are recording to does NOT affect the level that the track is recorded at.  Use the input gain on your interface to set the level.
 
You might try working through the tutorials included with Sonar to learn the software.

As John already suggested, a question like this can not be answered without knowing the readings of your level meters. How loud something sounds doesn't tell anything. You can have a quiet track with max volume from interface or vice versa. Only the db readings tell the truth.
 
The level of the recording itself can only be adjusted in your interface. SONAR can not control it, because it's defined the second the analog audio is changed to digital by the converters of the interface. A track level reading of around -12 dB is loud enough when recording using 24 bit settings (slider at 0).
 
And to get a finished song louder, you usually need to do volume automation, compressing, EQing etc.
The fact that the audio peaks high, doesn't mean that the average level (RMS) is high.
You don't need to buy third party stuff to increase level, the tools you have in SONAR take you a long way.
Ozone Mastering Guide and Mixing guide are good ones to read, though, even if you're not buying Izotope products
(free DL from Izotopes site).
 

Guys,
Thanks... I imported the mp3 to sonar and the level says -6db when it peaks... yes it sounds very loud in my headphones and the monitor is at 'normal' levels... when I export the song out though, it's very quiet (I mean is 'listen-able' but nothing compared to what I hear in sonar)... intriguing question about how I export it... I select all tracks and let sonar pick the rest (Source Category: Entire Mix, Source Hardware Outputs: Focusrite USB 2.0 Audio Driver Mon1, Sample Rate: 48000, Bit Depth: 16, Dithering none, Channel Format: Stereo.. everything else checked but audible bounce, live input & 64bit engine)... am I doing something wrong??
It doesn't matter if I have different busses are all go to the same master channel... I have added limiters, gates & compression but I doubt it's that as there is no clear difference when I use them or not... (well there is but I try to not to use that heavily.. I have been trying to increase gains but there's a point when I'm just distorting the sound)....
I hope it's my export process, that would make sense... like when I hear the song through sonar is very loud and clear, when I export the mp3 or wave it's half the clarity and volume : ( any thing I can provide, please let me know...! thank you again! I can send an mp3 sample or screenshots if you want.. I appreciate your help.. I am very excited to use this product yet the ultimate result is bugging me :(

Hatstand... I think that may actually have helped... it's definitely louder... I will test it in other pc's but seems to make a difference... so is it taking just the master track for it? what do you think about the other options you get for the mp3? (enable pass filters and such?).. i'll research more on it.. thanks again everyone.. seems to get better...

should also calibrate the monitoring levels  - use a -20db pink noise (you can find some nice WAV files) and a loudness meter to set your SONAR outputs to match the -20db and your monitors to 77db or so. cross check all monitors. then when mixing turn it down (preferably via a single knob controller or in the master bus) so it's really comfortable to work with. you'll then find that you tend to push up the overall level on the master output. final levels should be set as part of a "mastering step" whether it's integrated in the master bus or via another bit of software. A/B your mix with one or more pro recordings to get your levels in the ballpark (e.g. if the track you're referencing is -18 LUFS, then make adjustments to yours to get -18 LUFS)

Cactus Music
I always use "select none" I forget why, but I think it has just always worked where as Select all doesn't always work.
 
But one issue I see is your exporting to MP3 without trying exporting to WAVE first. 
To check your signal path always mute the master buss. All should go silent. 
Export to a WAVE 16 bit and try playing that. All your masters should be WAVE, MP3 trashes things and is only needed to post on line. 
 
Download a free wave editor like Wavosaur or Gold Wave to check your Wave file
http://www.wavosaur.com/
http://www.goldwave.ca/
 
Gold wave has a real good MP3 encoder which can also batch process a whole album. That's how I convert. 
But playing a wave file in a wave editor will give you tools to master  your song and check the levels. 
For $99 you can buy Wave LAb which has the all important  Average RMS level analyzer which is what you need to make sure your song is the porper level.. Peak levels mean nothing. One little peak can  make the rest of your song too quiet. Average RMS level is what tells us the real truth. 
 
 

^^^^ Listen to Johnny. I agree with every point he makes and follow the exact same routines when mixing/mastering