Warm-Up Sets Calculator

Build an example barbell warm-up ramp from the weight you plan to use for your working sets. Loads are rounded down to standard plates, with links to load each set.

Loaded your shared working weight. Check the bar weight and choose warm-up sets suitable for your lift.

Working weight is different from your one-rep max

Enter the total load you intend to lift for your working sets, not your estimated maximum. This example uses a light bar set when applicable, then approximately 40%, 60% and 80% of the working load. Duplicate loads are skipped and standard plate combinations are rounded down. The last row shows your entered working load, which the plate tool can check for feasibility.

For a 100 kg working weight with a 20 kg bar, the example is 20 kg for 5–8 reps, 40 kg for 5, 60 kg for 3 and 80 kg for 1, followed by your planned sets. Collars are excluded here; enter their pair weight in the plate calculator if needed.

Adapt the example to your lift

This is a planning example, not an individualized warm-up prescription. Use your own preparation, rest and number of sets. A bare-bar set is not suitable for every lift: floor-start movements may require plates or blocks to reach the correct starting height. Skip or adapt that row where appropriate.

Warm-up sets should help you rehearse the movement without becoming extra hard working sets. Stop if a movement causes pain. If you need help selecting a working load, use the 1RM estimate as context rather than treating it as a guaranteed capability.

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