Free lifting tool
Warm-Up Calculator
Enter your first working weight and get a warm-up ramp: enough to groove the movement without taking anything out of the tank.
- 1Empty bar20 kg × 10
- 240%40 kg × 5
- 360%60 kg × 3
- 475%75 kg × 2
- 585%85 kg × 1
- 692%92.5 kg × 1
- 7Working100 kg
How to warm up for heavy lifts
A good warm-up starts with the empty bar, then climbs in shrinking jumps while the reps drop. You get practice at the movement and a feel for heavier loads without building fatigue. This calculator uses a common progression: bar × 10, then about 40%, 60%, 75%, 85% and 92% of your working weight, with fewer steps for lighter sessions.
Rest briefly between the early sets and a little longer before your last warm-up. Then use the plate calculator to load each jump quickly.
Frequently asked questions
How many warm-up sets should I do?
Usually three to five, and more the heavier you’re lifting relative to the empty bar. Light accessory work often needs no dedicated warm-up.
Do warm-up sets count towards volume?
No. They’re too light to drive progress. Only count the working sets taken close to failure.
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