Warm-up sets calculator
A ramp from the empty bar to your top set: the weight gets heavier while the reps get fewer, so you arrive warm but not tired. Each set shows what to load on each side.
Warm-Up Sets Calculator
A standard barbell warm-up ramps from the empty bar for 10 reps to about 40 percent of the working weight for 5, 60 percent for 3, 75 percent for 2 and 85 percent for 1, adding a single near 92 percent before heavy triples or singles. For a 140 kg squat that is 20, 55, 82.5, 105 and 117.5 kg. Reps fall as load rises so the warm-up doesn't cause fatigue.
Defaults to 20 kg / 45 lb.
Up to 140 kg × 5
Method notes (2)
- Warm-up reps fall as the load rises, so the ramp primes you without tiring you before the top set.
- Rest a minute or so between the light sets and two before the heaviest one.
runs the same code as the app · nothing is sent anywhere
How it works
The ramp is bar × 10, then 40% × 5, 60% × 3, 75% × 2 and 85% × 1 of the working weight, with an extra 92% × 1 when the working set is three reps or fewer. Each load rounds down to what plates can make, 2.5 kg or 5 lb steps, and a set that would repeat the previous load is dropped, so light working weights get a shorter ramp.
Plates per side come from the same loader as the barbell plate calculator: kilo gyms are assumed to stock 25 to 1.25 kg plates, pound gyms 45 to 2.5 lb.
Common questions
How many warm-up sets should I do?
Three to five for a heavy compound lift. The heavier the working weight relative to your max, the more steps you want. A light accessory movement usually needs one or two lighter sets at most.
Should warm-up sets be hard?
No. They should feel quick and easy. The job is to rehearse the movement and get used to heavier loads, so keep the reps low as the weight climbs and save the effort for the working sets.
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