Warm-Up Sets Calculator
Plans the sets that take you from the empty bar up to your working weight, without tiring you out first.
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The formula
load = bar + round((percentage × working weight − bar) ÷ jump) × jump
The percentages and reps are a common pattern, not a fixed rule: bar for 10, then 40% for 5, 60% for 3, 75% for 2 and 90% for 1.
What to watch out for
Reps fall as the weight rises, so you rehearse the movement and get used to the load while saving your strength for the working sets. Sets that would round to the same weight are dropped.
Do some general movement first if you are cold. Warm-up sets should feel easy, so take smaller jumps if the lift feels off.
Frequently Asked Questions
What is a good warm-up for 100 kg on a 20 kg bar?
Using jumps of 2.5 kg: 20 kg for 10, 40 kg for 5, 60 kg for 3, 75 kg for 2, 90 kg for 1, then your working sets.
How about for a light working weight?
The jumps get smaller. For 40 kg on a 20 kg bar: 20 kg for 10, 25 kg for 3, 30 kg for 2, 35 kg for 1.
Do I warm up for every exercise?
Mainly for the first heavy lift of the session and any that use different muscles. Later exercises that work the same muscles often need only a set or two.