Warm-up set calculator
Enter the weight of your first working set and the bar. The calculator gives four warm-up sets that build toward it, rounded to the smallest jump your plates allow and never lighter than the empty bar.
Runs in your browser: nothing you enter is sent anywhere.
How to use it
- Pick kilograms or pounds.
- Enter the working weight, the weight of your bar and the smallest jump your plates allow.
- Load the four sets in order and rest briefly between them.
How it works
Each set is the working weight times 40, 60, 75 and 90 percent. The result is rounded to the nearest multiple of the jump and raised to the bar weight if it would be lower. For a 100 kg working set the sets are 40, 60, 75 and 90 kg for 5, 3, 2 and 1 reps.
Worked example
Working weight 102.5 kg, bar 20 kg, jump 2.5 kg:
- 40 percent is 41 kg, rounded to 40 kg
- 60 percent is 61.5 kg, rounded to 62.5 kg
- 75 percent is 76.875 kg, rounded to 77.5 kg
- 90 percent is 92.25 kg, rounded to 92.5 kg
Tips
- Use the plate loading calculator to see how to put each weight on the bar.
- Cut the number of reps rather than the weight if you feel tired early.
- A general warm-up before the sets, such as light movement for a few minutes, is separate from these ramp sets.
Frequently asked questions
How many warm-up sets do I need?
There is no single right number. Heavier working weights usually call for more warm-up sets and lighter ones for fewer. This tool uses four sets that keep reps low as the weight rises, so warming up does not tire you out before the work sets.
Where do the percentages come from?
They are a common pattern, not a rule. Set 1 uses 40 percent for five reps, then 60 percent for three, 75 percent for two and 90 percent for a single. Many lifters adjust them to taste, so treat the output as a starting point.
Why is a warm-up weight rounded?
You can only load weights that your plates can make. The tool rounds to the nearest multiple of the smallest jump you enter, for example 2.5 kg for a pair of 1.25 kg plates, or 5 lb for a pair of 2.5 lb plates.
What if the first warm-up is lighter than the bar?
Then the empty bar is shown. For light working weights several sets may land on the bar or close to it, which is fine for movement practice.