Training tools
Warm-Up Set Calculator
Enter your first working weight. The calculator suggests an example progression of warm-up sets — lighter and fewer reps as the load climbs — with the plates to load for each.
Calculator
Unit
Example warm-up progression
| Set | Weight | Reps | Plates per side |
|---|---|---|---|
| 1 | 20 kgEmpty bar | 8–10 | — |
| 2 | 47.5 kg≈ 40% | 5 | 1×10 + 1×2.5 + 1×1.25 |
| 3 | 72.5 kg≈ 60% | 3 | 1×25 + 1×1.25 |
| 4 | 90 kg≈ 75% | 2 | 1×25 + 1×10 |
| 5 | 102.5 kg≈ 85% | 1 | 1×25 + 1×15 + 1×1.25 |
| Work | 120 kg | Your first work set | |
Rest briefly between the early sets and a little longer before the last one. Loads are rounded to 2.5 kg.
How it works
The calculator builds a ramp from the empty bar towards your first work set: the weight rises in a few steps while the reps fall, so the last warm-ups feel close to the work weight without tiring you. For heavy work it uses roughly 40%, 60%, 75% and 85% of the work weight; for moderate-rep work, two steps are enough. Steps that would be no heavier than the previous one, or almost equal to the work set, are skipped, and every load is rounded to standard plates.
What the evidence says
Warming up is well supported in general: a meta-analysis of 32 high-quality studies found that warm-ups improved performance in 79% of the outcomes measured, with little evidence of harm [1]. The studies covered many kinds of warm-up and sport, though, not specific barbell protocols.
The exact ramp here — how many sets, which percentages, how many reps — is coaching convention rather than a tested prescription. There is no evidence that one particular progression is necessary. This is an example; adapt it to how you feel, the exercise and how heavy the day is.
Limitations
- Heavier or more technical lifts (a heavy deadlift or squat) often benefit from an extra step; lighter accessory work may need only one or two sets.
- A general warm-up (a few minutes of easy cardio) before the first lift is not included and is often worthwhile in a cold room.
- If you have an injury or are returning from one, follow the advice of the clinician treating you.
Frequently asked questions
How many warm-up sets should I do before squats?
Enough to reach the work weight feeling ready, not tired: often three to five sets for a heavy squat, fewer for lighter work. Warm-ups improve performance in most studies [1], but the exact number of sets is a matter of practice, not research.
Should warm-up sets go to failure?
No. Warm-up sets should feel easy and leave many reps in reserve; their job is to prepare you, not to add training volume. Our guide to rest between sets covers how long to wait before the work sets.
Sources
- [1]Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of Strength and Conditioning Research. 2010;24(1):140–148. Source
Keep going
Related guides
Heavy-training guides and the equipment the plate counts assume.
Strength
How to Get Stronger: An Evidence-Based Guide to Strength Training
The principles that drive strength gains — heavy loads, specific practice, frequency, volume and periodisation — and how to build them into a programme.
Training Fundamentals
How Long Should You Rest Between Sets?
What research shows about rest intervals for hypertrophy and strength, why very short rests can backfire, and how to set rest times by exercise.
Training Fundamentals
How to Structure a Training Program
How to put training variables together into a weekly program — days, split, sets, reps, effort, rest and progression — with a sample week and how to adjust it.
More training tools
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- One-Rep Max CalculatorEstimated 1RM (Brzycki, Epley, Lombardi) and loads for 1–10 reps
- RPE & RIR CalculatorA personal RPE chart: approximate loads for 1–10 reps at RPE 6–10
- Percentage of 1RM CalculatorLoads at 50–100% of 1RM (or custom) and approximate reps