Warm-up calculator
Enter the weight of your first work set. You get the warm-up sets that lead up to it.
Updated October 2026
| Set | Weight | Reps |
|---|---|---|
| Empty bar | 45 lb | 8 |
| 40% | 90 lb | 5 |
| 60% | 135 lb | 3 |
| 80% | 180 lb | 2 |
| 90% | 205 lb | 1 |
| Work sets | 225 lb | as planned |
Weights are rounded to the nearest 5 lb. Rest about a minute between warm-up sets.
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Questions
How many warm-up sets should I do?
Three to five before a heavy lift is common. Start with the empty bar, then add weight in steps and cut the reps as the weight climbs, so you arrive at the first work set fresh.
How heavy should the last warm-up set be?
About 80 to 90% of your work weight, for 1 or 2 reps. It lets you feel the weight without tiring you.
Do I need to warm up for light sets?
A set at 60% of your max or less needs little more than one lighter set. The heavier the work set, the more warm-up sets help.
Why does the ramp skip some sets?
A warm-up set under the weight of the bar, or equal to the previous set, is dropped. For a light work weight you get fewer sets.
More free tools
Lift does this maths for you
Lift is a strength log for iPhone. It fills in every set with the weight and reps that beat last time, works out your warm-ups, and tracks your estimated one-rep max for every lift. It is coming soon to the App Store.
About Lift