Tonelagem semanal
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
About this calculator
The weekly tonnage calculator is a tool to measure total training volume in kilograms performed in a week. It calculates the sum of weight (kg) multiplied by the number of sets and repetitions for each exercise. This helps track training load and plan strength progress.
To use it, input the weight used in an exercise, the number of sets, and repetitions. The calculation is done automatically, adding all activities in the training. Example: 10 kg x 3 sets x 10 repetitions = 300 kg. This value is summed with other exercises to total the weekly tonnage.
It is recommended for athletes aiming to increase hypertrophy, strength, or muscular endurance. It also helps identify excessive overloads or insufficiently challenging training plans. Update the data monthly to monitor improvements.
Important not to confuse tonnage with intensity. High tonnage without proper technique can increase injury risk. Always prioritize the quality of repetitions and adequate rest between sessions.
Frequently asked questions
What is weekly tonnage?
It is the total weight (in kg) moved in a workout, calculated by multiplying the weight, sets, and repetitions of each exercise.
How does the calculator work?
You enter the weight, sets, and repetitions. The tool calculates automatically and displays the total kg per week.
Why is it important to track tonnage?
It indicates physical workload, helps prevent injuries, and shows if the training is stimulating gains.
Can I use it for different goals?
Yes, for hypertrophy, strength, or conditioning, adjusting the weight, sets, and rests according to the goal.
Do I need to update the data?
It is recommended to review entries every 2-3 weeks to monitor adaptations and adjust the load.