Warm-Up Calculator
Enter your planned working weight and get a ramping warm-up protocol so you arrive at your top set fresh, not fatigued.
| Set | % of working weight | Weight | Reps |
|---|---|---|---|
| Bar | — | 20.0 kg | 8-10 |
| 1 | 40% | 40.0 kg | 8 |
| 2 | 55% | 55.0 kg | 5 |
| 3 | 70% | 70.0 kg | 3 |
| 4 | 80% | 80.0 kg | 2 |
| 5 | 90% | 90.0 kg | 1 |
| Work set | 100% | 100.0 kg | as planned |
Why a ramping warm-up works
Jumping straight from an empty bar to a heavy work set increases injury risk and leaves your technique shaky on the first rep that actually matters. A ramping protocol — gradually increasing the weight while decreasing reps — raises joint temperature, primes the nervous system, and lets you rehearse your setup at increasing loads without burning energy you need for your work set.
Pair this with the plate calculator to know exactly what to load for each warm-up set.
Frequently asked questions
How many warm-up sets do I need?+
For most lifts, 4-5 ramping sets between the empty bar and your working weight is enough. Heavier working weights or older lifters may benefit from an extra set or two.
Why do warm-up sets use fewer reps as the weight increases?+
Lower reps at higher percentages keep fatigue low so you're fresh for your work sets. The goal of a warm-up is to prepare your joints and nervous system, not to pre-fatigue the muscle.
Should I warm up the same way for every lift?+
Larger, more technical lifts (squat, deadlift) generally benefit from more warm-up sets than smaller or simpler lifts (curls, lateral raises). Adjust based on how heavy the work set is relative to your max.