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Weekly Training Tonnage Calculator

Enter your sets, reps, weight, and sessions per week to find your weekly training tonnage.

How it is calculated

Tonnage is volume multiplied by load: session = sets × reps × weight and weekly = session × sessions. sets and reps are counts, weight is the bar load per rep in kilograms, and sessions is how many times per week you repeat that same work. The tool also gives total repetitions, sets × reps × sessions. It handles one exercise at a time with one constant weight; for a full programme, run each exercise (or each weight) separately and add the weekly figures yourself. Every input must be above zero, otherwise there is no result. Results are rounded to whole kilograms, and the unit is always kg.

Worked example

You squat 4 sets of 8 reps at 80 kg, twice a week. Step 1: reps per session are 4 × 8 = 32. Step 2: one session lifts 32 × 80 = 2,560 kg. Step 3: two sessions give 2,560 × 2 = 5,120 kg of weekly tonnage. Step 4: total repetitions are 32 × 2 = 64 reps. If next week you move to 82.5 kg for the same sets and reps, run it again to compare the two totals.

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Common mistakes

  • Entering pounds. The result is labelled kg, so convert pounds to kilograms first (divide by 2.2046) or the tonnage is overstated by more than double.
  • Entering the total load of a set instead of the bar weight per rep, or counting the weight of both dumbbells and then multiplying again by two.
  • Putting several exercises with different weights into one run. The tool multiplies a single weight, so average weights give a misleading total.
  • Including warm-up sets in the set count. Decide once whether warm-ups count and stay consistent, otherwise week-to-week comparison is meaningless.
  • Treating higher tonnage as automatically better. It says how much was lifted, not how hard it was, so a light high-rep week can match a heavy low-rep week.

About this calculator

Training tonnage is the total weight lifted across a workout or week, calculated as sets × reps × weight, summed over every exercise and session. It's one of the simplest ways to quantify how much work a strength-training program is actually asking of the body, since it captures volume in a single, comparable number regardless of how the sets and reps are structured.

This calculator works out one exercise at a time: it multiplies your sets, reps, weight, and number of sessions per week to give weekly tonnage, tonnage per session and total reps. To cover a whole program, run each exercise separately and add the results. It's used by strength coaches, powerlifters, and bodybuilders to track training load week over week, plan progressive overload (gradually increasing tonnage to drive strength and muscle gains), and manage deload weeks by deliberately dropping tonnage to allow recovery.

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  • Editorial team

    A handy check when you progress: adding 2.5 kg to the bar with the same sets, reps and sessions raises weekly tonnage by sets × reps × sessions × 2.5. With the default plan that is exactly 300 kg. Tonnage counts lifted mass, not effort, so pick one rule for warm-up sets and stay with it. How do you log warm-ups and bodyweight exercises?

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