Warm Up Sets Calculator: Ramp Up to Your Working Weight
Enter your working weight and reps. You get the warm-up sets from the empty bar up, rounded to loadable weights, with rest times. Free, no sign-up.
0 kg: machines and cables, like the lat pulldown.
How the warm-up is built
The calculator starts with the empty bar and climbs in steps of about 40, 60, 75 and 90% of your working weight. Reps go down as the weight goes up, so you practise the movement without getting tired before the sets that count. Lighter working weights get fewer steps, because there is less distance to cover.
Every weight is rounded to the nearest 2.5 kg, which you can load with 1.25 kg plates on each side.
A worked example
With made-up numbers: a working weight of 100 kg for 5 reps on a 20 kg bar gives 20 kg × 10, 40 kg × 5, 60 kg × 3, 75 kg × 2 and 90 kg × 1, then your working sets.
Set | Weight | Reps | Rest |
|---|---|---|---|
1 | 20 kg (bar) | 10 | 30–60 s |
2 | 40 kg | 5 | 30–60 s |
3 | 60 kg | 3 | 30–60 s |
4 | 75 kg | 2 | 30–60 s |
5 | 90 kg | 1 | 1–2 min |
How to use it
Use it for the first heavy lift of the day, like squats, bench press or deadlifts. For the second and third exercises you usually need only one or two lighter sets, because you are already warm. If a joint feels stiff, add an extra set with the bar or a light weight. Stop if something hurts.
Frequently asked questions
How many warm-up sets should I do?
For a heavy first lift, three to five ramp-up sets is common. The closer your working weight is to your maximum, the more steps help.
Do warm-up sets count as working sets?
No. They are light and short on purpose. Count only the sets close to your working weight when you track weekly volume.
How long should I rest between warm-up sets?
About 30 to 60 seconds for the light sets and one to two minutes before your first working set.
Should I warm up for every exercise?
Mainly for the first big lift. Later exercises that use the same muscles usually need one light set at most.
This is general information, not medical advice. Talk to a professional about your own situation.