Training Volume Calculator (Tonnage)
Calculate session and weekly volume load (sets x reps x weight) for any exercise, with the coaching notes you need to use tonnage without overtraining.
Results
- Volume load per exercise
- 2,500 kg
- Sets x reps x load
- Volume load per session
- 2,500 kg
- 1 exercise with this prescription
- Volume load per week
- 7,500 kg
- 3 sessions per week
- Repetitions per week
- 75 reps
- Sets x reps x exercises x sessions
Weekly tonnage by session frequency
| Sessions/week | Weekly volume load |
|---|---|
| 1 | 2,500 kg |
| 2 | 5,000 kg |
| 3 | 7,500 kg |
| 4 | 10,000 kg |
| 5 | 12,500 kg |
| 6 | 15,000 kg |
How it works & limitations
What volume load measures
Volume load (tonnage) = sets x reps x load, summed across sets and exercises. It is the most common simple measure of training work and is useful for planning progression and avoiding sudden jumps in workload.
Its limits
Tonnage treats all reps as equal, so it cannot tell you how hard each rep was. Use it alongside effort (RPE/RIR), bar speed and recovery markers. A 10% weekly jump is a reasonable ceiling for most athletes; much larger jumps increase injury and soreness risk.
Sources
Last updated 2026-08-13
- Haff, G. G., & Triplett, N. T. (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics.
- Gabbett, T. J. (2016). The training-injury prevention paradox. British Journal of Sports Medicine, 50(5), 273-280.
Volume load is one metric, not a complete training plan. Progress gradually and listen to recovery, technique and performance signals.
Frequently asked questions
What is volume load or tonnage?
Volume load is sets x reps x weight for an exercise - the total weight moved in a session or week. Five sets of five at 100 kg gives 2,500 kg of volume load. It is the most common simple measure of training work.
Is more tonnage always better?
No. Tonnage is a blunt measure: it treats 10 easy reps and 10 hard reps the same. Track volume load alongside effort (RPE/RIR), jump quality and recovery, and progress gradually rather than chasing ever-higher numbers.