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Session volume/tonnage
The total tonnage lifted over a session or a week. Objective indicator of progress, more reliable than sensations.
Why measure tonnage
The tonnage (volume × load) is the most objective indicator of muscle stimulation during a session. Contrary to sensations ("hard session" / "easy session"), he doesn't lie. Increasing your weekly tonnage by 5-10% per week is a reliable proxy for progression for beginners and intermediates.
Formula
Tonnage = sets × repetitions × load
Example: 4 sets × 8 reps × 80 kg = 2,560 kg on a single exercise. For a session of 5 exercises with similar loads: ~12,500 kg.
Tonnage benchmarks by profile
- Beginner: 8,000-12,000 kg/session (3 sessions/week).
- Intermediate: 15,000-25,000 kg/session (4 sessions).
- Confirmed: 25,000-40,000 kg/session (4-5 sessions).
These values include only the main + 2-3 secondary polyarticular exercises. Isolation exercises (curls, elevations) are generally not included in the calculation of the reference tonnage.
Volume sets: alternative to tonnage
Many coaches prefer to count volume in effective sets (sets close to failure) rather than in tonnage. Schoenfeld recommendations (2019): 10-20 effective sets per muscle group per week to optimize hypertrophy in an intermediate athlete.
How to progress
Three levers to increase tonnage without changing the fatigue felt:
- Load: +2.5 kg on the bar when you hold the top of the rep range (e.g. 12 reps planned, you do 12+ → +2.5 kg).
- Reps: +1 rep per set at equal weight.
- Sets: add 1 set every 2-3 weeks, up to a reasonable ceiling.
Questions fréquentes
Over a 4-6 week cycle, yes (progressive overload). But deload weeks with 50-60% of the usual volume are essential every 4-8 weeks to avoid overtraining.
In general no, for two reasons: the loads are much lower, and the stimulation per kg is less than on polyarticular. We generally count the tonnage of squats, deadlifts, benching, OHP, rowing and heavy pulls.
Both are valid and correlated. Tonnage is more precise for strength, effective sets for hypertrophy. Many coaches follow both in parallel.