Tonnage
Total weight lifted in a session or period, calculated as sets × reps × weight.
Updated
Tonnage is a simple measure of training volume calculated by multiplying sets by reps by weight. Tracking tonnage helps ensure progressive overload over time. Increasing tonnage gradually while maintaining good form indicates progression. However, it should be balanced with other factors like intensity and proximity to failure.
Examples
- 3 sets × 10 reps × 100kg = 3,000kg tonnage
- Tracking weekly tonnage for progress
- Increasing tonnage over training blocks
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Bench Sprint
Plyometrics · Other
Bent-Arm Barbell Pullover
Strength · Barbell
Bent-Arm Dumbbell Pullover
Strength · Dumbbell
Bent-Knee Hip Raise
Strength · Bodyweight
Bent Over Barbell Row
Strength · Barbell
Bent Over One-Arm Long Bar Row
Strength · Barbell
Bent Over Two-Arm Long Bar Row
Strength · Barbell
Bent Over Two-Dumbbell Row
Strength · Dumbbell
Common questions
What is Tonnage?
Total weight lifted in a session or period, calculated as sets × reps × weight. Tonnage is a simple measure of training volume calculated by multiplying sets by reps by weight.
What exercises train the Tonnage?
Good options include Bench Sprint, Bent-Arm Barbell Pullover, Bent-Arm Dumbbell Pullover, Bent-Knee Hip Raise, Bent Over Barbell Row. Each links to a step-by-step guide with demonstration images.
What are examples of Tonnage?
3 sets × 10 reps × 100kg = 3,000kg tonnage; Tracking weekly tonnage for progress; Increasing tonnage over training blocks.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus