Tonnage
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Tonnage is the total weight moved in a session (Σ reps × load across all sets and exercises) — a coarse whole-workout workload number.
Detail
Tonnage is the sum of reps × load across every working set in a session, regardless
of exercise. If you squat 5×5×140 kg and bench 5×5×100 kg, session tonnage =
(25×140) + (25×100) = 3,500 + 2,500 = 6,000 kg.
Tonnage is the same arithmetic as Training Volume Load but applied at the whole- session scope rather than per muscle or per movement. It is useful as a single daily workload number to watch for big week-to-week swings (e.g. confirming a deload actually reduced load — see Deload Weeks), but it is too aggregated to guide hypertrophy because it blends unlike movements and loads.
Caveats:
- It rewards heavy compound lifts disproportionately, so total tonnage can rise even when a lagging muscle's stimulus falls. Use per-muscle volume load for that (see Training Volume Load).
- Like volume load, tonnage ignores effort and rep speed.
- Bodyweight-loaded movements (pull-ups, dips) need bodyweight added to external load to be counted honestly.
Key facts
- Tonnage = Σ(reps × load) across all working sets in a session.
- Same formula as volume load, broader scope (whole workout).
- Good for spotting session-to-session workload swings and confirming deloads.
- Too aggregated for per-muscle programming; ignores effort.
- Add bodyweight to external load for weighted-bodyweight movements.
Connections
- Training Volume Load — the per-muscle/per-movement version.
- Deload Weeks — tonnage drop is a quick deload sanity check.
- What to Log for Strength Training — the raw fields tonnage is computed from.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.