Warm-Up Set Calculator
Build a barbell warm-up ramp from empty bar to your working weight — percentages, weights and reps for each set.
How it works
Warm-up weight = round(working × set% ) · reps fall as weight rises (≈ 5 / 3 / 2 / 1) · never below the bar
Warming up primes the nervous system and joints without draining the energy you need for your working sets. A common ramp is empty bar, then roughly 40%, 60%, 80% and 90% of the working weight, dropping the reps as the load climbs. Each warm-up should feel easy — the goal is preparation, not fatigue.
Worked example
For a 200 lb working weight rounded to 5 lb: empty bar × 8, 80 lb × 5, 120 lb × 3, 160 lb × 2, and 180 lb × 1, then your 200 lb working set. The percentages are of the working weight, not of your one-rep max.
Frequently asked questions
How many warm-up sets should I do?
Three to five is typical for a heavy compound lift. Lighter or isolation movements need fewer; very heavy singles may need more small jumps near the top.
Should warm-up reps count toward my volume?
No. Warm-ups are submaximal and deliberately kept short so they do not add meaningful fatigue. Only your working sets count toward training volume.
Do I warm up to a percentage of my 1RM or my working weight?
This ramp is a percentage of the working weight you plan to lift that day, which is simpler and adjusts automatically whether it is a heavy or light session.
Related calculators
Educational estimate for training planning, not medical or coaching advice. Warm up, use good form, and progress gradually — stop if you feel pain.