Weekly tonnage calculator

Add up the total weight you lift in a week and check it is rising gradually.

Your details

Weight moved this week

18,000 kg

18.0 tonnes

Per session6,000 kg
Change on last weekup 12.5%
Average load73% of your 1RM: the hypertrophy zone (NSCA, 6 to 12 reps)
Against your 4 week average1.20: inside the 0.8 to 1.3 range

Tonnage (sets × reps × weight) is a handy way to see whether training is creeping up steadily. It favours high reps, so compare like with like.

Sharp pain, a pop, or pain that lingers after a session is a reason to stop and see a GP or physio. Chest pain or feeling faint while lifting: stop, and call 999 if it does not pass.

The working

Three sessions

3 × 5 × 3 × 10 × 40 = 18,000 kg, or 18 tonnes, 6,000 kg a session. Against 16,000 last week that is up 12.5%.

With a one rep max of 55 kg, an average of 40 kg is 73% of it: the NSCA hypertrophy zone (67 to 85%, 6 to 12 reps), which fits sets of 10. Against a 4 week average of 15,000 kg the week is 1.20 times the usual, inside the 0.8 to 1.3 range Gabbett 2016 linked with the fewest injuries; over 1.5 is a spike.

Reading it

Trends, not totals

Tonnage is useful for seeing a block of training build. Week to week jumps of more than about a fifth are a lot to absorb.

Density

Same work, less time

Add the minutes you spent lifting to see weight moved per minute. 18,000 kg in 150 minutes is 120 kg a minute; 16,000 kg in 160 minutes last week was 100 kg a minute, so density is up 20%. Keep the same exercises when you compare, and never cut rest on heavy lifts to chase the number.

Fun scale

For context

Weekly tonnage	Roughly
1.5 tonnes	a small car
6 tonnes	an African elephant
18 tonnes	a loaded lorry, near enough

Read with care

What this cannot tell you

EffortHigh rep sets pile up tonnage without being harder.
Body weight movesPush ups and pull ups are not counted unless you add them.
RecoveryIt cannot tell how well you recovered.

Questions

Common questions

What is tonnage in weightlifting?

Sets × reps × weight, added up.

How much should tonnage go up?

Small steady rises, with an easier week every month or so.

What is workout density?

Weight moved divided by the minutes it took: a fair fitness sign if form holds.

Is tonnage the best measure?

Hard sets per muscle is often more useful for muscle growth.

What percentage of my max should I lift?

The NSCA puts strength work at 85% or more of your one rep max, muscle growth at 67 to 85% and muscular endurance under 67%.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.