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!!!!

if you went with the wapi shared
instead of asio
you seem to always have to control your volumes with the main outs locted usually
on the bottom right of your windows screen
good luck

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.

Load up one of your mp3s into Sonar and read the volume level and post it here. What are your recording settings? Where is the level meter for volume level at when you are recording? Are you using 24 bits when recording? Do all your tracks go through a master buss where you can read the level? Do you you use a limiter?

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.

Thank you guys! will try all and post more info when I get it...

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).
 

So it sounds fine through your system? It sounds like your export settings may be the culprit. I had the opposite problem a few months ago that boiled down to my routing the full mix to a headphone out - this headphone out it ended up was being added to my main out when I exported giving me too loud exports. What is your export process?

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 :(

assuming your master outputs are at a reasonable level? Have you tried "select>none" then exporting the entire mix?