CALCULATOR 27

Warm-up Sets Calculator

Lighter sets that get you ready for your working weight, with the plates for each one.

Warm-up sets

Enter the weight you want on the bar.

For general information only; not medical advice. Consult a qualified professional before making health decisions.

How this is calculated

Ramp

Empty bar × 10
40% × 5 · 60% × 3 · 80% × 2
Each rounded down to a loadable weight

Steps that land too close to the bar or to your working weight are skipped, so light working weights get fewer warm-up sets.

Sources

Haff GG, Triplett NT, eds. (2016), Essentials of Strength Training and Conditioning, 4th ed. NSCA / Human Kinetics.

Why warm up with the lift itself

A few lighter sets of the exercise you're about to do raise muscle temperature, rehearse the movement and let you check how you feel before the heavy sets. Reps drop as the weight climbs, so you arrive at your working sets warm but not tired.

Read more about the Warm-up Sets calculator

Adjusting the ramp

Heavier lifts and stronger lifters often add a step or two, for example a set at 90% for 1 rep before a max attempt. Rest briefly between the early sets and a little longer before your first working set.

Frequently asked questions

How many warm-up sets should I do?

Usually 3–5, with fewer reps as the weight goes up. Light working weights need fewer.

Do warm-up sets count as volume?

Not really. They're kept light and short so they don't eat into your working sets.

Should I stretch before lifting?

A general warm-up of a few minutes' easy movement, then warm-up sets of the lift, works better than long static stretches right before heavy sets.