Warm-up calculator: your ramp-up sets
Type the weight of your working set and it gives you the ramp to get there: the empty bar, then 40, 60 and 80% with fewer reps each time. For 100 kg for 8 reps: bar × 8, 40 kg × 5, 60 kg × 3 and 80 kg × 2.
| Set | Weight | Reps |
|---|---|---|
| 1 | Empty bar (20 kg) | 8 |
| 2 | 40 kg | 5 |
| 3 | 60 kg | 3 |
| 4 | 80 kg | 2 |
Calculated in your browser. Nothing you type is sent anywhere.
What exactly it works out
| Set | Weight | Reps |
|---|---|---|
| 1 | Empty bar (if your weight is at least 1.5 times the bar) | 8 |
| 2 | 40% of working weight | 5 |
| 3 | 60% | 3 |
| 4 | 80% | 2 |
| 5 | 90% (only if your working set is 3 reps or fewer) | 1 |
Each weight is rounded to the jump you can load. If two sets land on the same weight or one ends up right next to the working set, it is dropped.
Why fewer reps each time
A warm-up is there to get you ready for the set that counts, not to tire you first. So the weight climbs and the reps drop: you practise the movement with loads closer and closer to the real one without spending your strength. Ramp-up sets are not usually counted in your weekly volume. If you do not know your working weight, the one-rep max calculator gives you a reference.
Frequently asked questions
- Do I need this for every exercise?
- Mostly for the first one that works each muscle group. On the second or third for the same muscle, one or two sets are usually enough.
- How long should I rest between warm-up sets?
- Just long enough to change the plates at first, a little more on the last ones. For the rest before the working set, see the guide on rest.