Enter your working weight to build a warm-up.
Enter your first working weight and get a ramp of warm-up sets, with the reps for each and the plates to put on the bar.
How the warm-up is built
Each preset is a list of percentages of your working weight and a rep count for each. The calculator turns those into weights, rounds each one down to an increment you can load, and then cleans up the list:
- No set is lighter than the empty bar.
- Every set is heavier than the one before. Steps that round to the same weight are merged.
- No warm-up set reaches your working weight.
Worked example: 315 lb working weight, 45 lb bar, standard preset
- Empty bar: 45 lb × 10
- 40%: 125 lb × 5
- 55%: 170 lb × 5
- 70%: 220 lb × 3
- 85%: 265 lb × 1
These ramps are general starting points. Adjust them for how you feel, the exercise and your coach's advice.
Frequently asked questions
How many warm-up sets do I need?
It depends on how heavy the working set is. A light working weight might need two warm-up sets, while a near-max single might need six or seven. The presets here scale accordingly, and the calculator skips steps that would be too close together.
Why do the reps go down as the weight goes up?
The goal of warm-ups is to practise the movement and prepare for heavy loads without tiring you out. Fewer reps on heavier warm-ups keep fatigue low before your working sets.
Why are warm-up weights rounded down?
Rounding down guarantees a warm-up never ends up heavier than planned, and keeps a clear gap below your working weight.
Should I warm up for every exercise?
Heavy compound lifts benefit most. For lighter accessory exercises, the "Short" preset or a single lighter set is usually enough.