Calculator
Warm-Up Sets Calculator
Quick answer
Enter the weight you plan to lift for the work sets. The page builds an empty-bar set, then about 40, 55, 70, 80, and 90 percent of that working weight, rounded to your plates.
The jumps point at the work set, not at an estimated one-rep max. If you warm up toward a max single, type that single as the working weight.
Need a 1RM first? Use the one rep max calculator →
Estimates only. Testing a true max carries risk; use a spotter or safety arms. Not medical advice.
| Set | Load |
|---|---|
| Empty bar | 45 lb |
| 40% | 90 lb |
| 55% | 125 lb |
| 70% | 160 lb |
| 80% | 180 lb |
| 90% | 205 lb |
| Work set | 225 lb |
On this page
How does the warm-up sets calculator work?
Each percent is multiplied by the working weight and rounded to 5 lb or 2.5 kg, or to the smaller plate if you ask. Sets that would land at or under the bar are skipped, because the empty bar is already listed.
Rest is not prescribed as a study result. Early sets can be short. The last warm-up usually wants longer, because it is heavy enough to matter.
What inputs does it need?
Working weight, bar weight, and unit. The bar defaults to 20 kg or 45 lb when you switch units. Override it.
If the work set is a percentage of a max, compute that load first on the percentage calculator, then warm up toward it here.
Worked example with sample numbers
Example only: work set 200 kg, 20 kg bar. The jumps land near 80, 110, 140, 160, and 180 kg before the 200. Exact plates depend on the increment.
A 60 kg work set does not need five jumps. Anything under the bar disappears, and two or three sets are enough. More warm-up than that is just the workout.
Common mistakes
Warming up toward your all-time max when today's top set is 80%. You arrive tired at a weight you were supposed to own.
Taking the last warm-up for a grinder set of five. It is a rehearsal, not a test. The warm-up guide and the 1RM test guide split those jobs.
FAQ
Should warm-ups be a percent of my max or of the work set?
Of the work set, if the work set is what you are about to do. This calculator is built that way.
How long should I rest?
Long enough that the next set is not a cardio test, short enough that you do not cool off. The page does not invent a second count from a study.
What if I share a rack?
Keep the jumps, drop a set if you must, and do not skip the one just under the work set.
Do Olympic lifts use the same jumps?
The bar path needs more rehearsal and the percent steps are often smaller. Use these jumps as a start, then add technique sets with the bar.
Is the empty bar always first?
If the work set is heavier than the bar, yes. A work set at the bar does not need a warm-up ladder.