Warm-up calculator
Enter the weight you're working up to, and this calculator builds a full warm-up progression, so you show up to your first work set ready instead of guessing your way there.
How is this progression built?
This calculator steps you up through 40%, 60%, 80%, and 90% of your working weight, dropping reps as the weight climbs, a common pattern used to prepare for a heavy set without pre-fatiguing yourself.
Frequently asked questions
Why not just warm up with a few light sets and guess?
Guessing usually means either wasting energy on too many warm-up sets or jumping into heavy weight without enough preparation. A planned ramp gets your joints and nervous system ready without burning you out before the work sets that matter.
Do I need to do every set in this progression?
Treat it as a template, not a rule. On a day you're already feeling warmed up, you can skip the lightest set. On a day you feel stiff, an extra light set won't hurt.
Should I train warm-up sets to failure?
No. Warm-up sets should feel controlled and easy, well short of failure. Their job is preparation, not fatigue, so save your effort for the work sets at your actual working weight.
Does this work for any exercise?
It works best for barbell compound lifts like squat, bench, and deadlift, where working weight is heavy enough to need a real ramp-up. For lighter accessory or isolation exercises, one or two light sets is usually enough.