Weekly Training Tonnage Calculator

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 adds up your weekly tonnage from your sets, reps, weight, and number of sessions. 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.