Warm-up set calculator
Enter today’s working weight and we build a warm-up ramp: enough sets to groove the movement and prime your nervous system, with reps that taper so you start your work sets fresh.
Gymex adds warm-up sets for you and keeps them separate from your working volume.
Get the appHow the warm-up ramp works
A good warm-up raises your body temperature, rehearses the exact movement you’re about to load, and gets you used to heavier weights, without wasting the energy you need for your work sets. The calculator follows a simple, widely used pattern:
- Empty bar × 10: grooves the movement pattern.
- 40% × 5 and 60% × 3: build speed and position.
- 80% × 2 and 90% × 1: get you used to the heavy load with almost no fatigue.
Sets that would be lighter than the bar, or that round to the same weight twice, are skipped automatically.
Example: working sets at 140 kg
| Set | Weight | Reps |
|---|---|---|
| 1 | Empty bar (20 kg) | 10 |
| 2 | 55 kg (40%) | 5 |
| 3 | 85 kg (60%) | 3 |
| 4 | 112.5 kg (80%) | 2 |
| 5 | 125 kg (90%) | 1 |
Tips
- Rest about 1–2 minutes between the heavier warm-up sets, and longer before your first work set.
- For lighter, higher-rep accessory work, one or two warm-up sets are usually enough.
- If a warm-up feels unusually heavy, that’s useful information. Rate your first work set with RPE and adjust the load instead of forcing the plan.
- Do warm-ups count toward volume? Generally no. Count working sets within about 4 reps of failure. See our RIR guide.
Frequently asked questions
How many warm-up sets should I do before lifting?
For heavy compound lifts, 3 to 5 warm-up sets that ramp from the empty bar to about 90% of your working weight work well. Lighter accessory exercises usually need only one or two.
How many reps should warm-up sets be?
Start with more reps on the empty bar and taper as the weight rises, for example 10, 5, 3, 2 and 1. Low reps on the heavier warm-ups prepare you without causing fatigue.
Do warm-up sets count as working sets?
No. Warm-up sets are too far from failure to drive much muscle growth, so most lifters count only working sets taken within about 4 reps of failure.
Should I warm up differently for squats and deadlifts?
The same ramp works for both. Deadlifts often need fewer warm-up sets because the first pull from the floor is easier to groove, and some lifters skip the empty bar.
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More free strength tools
- 1RM calculator: Estimate your one-rep max from any set, with five formulas and a full percentage chart.
- RPE & RIR calculator: Turn any set at a given RPE into an e1RM, then find the load for your next target reps and RPE.
- Barbell plate calculator: Which plates go on each side of the bar for any target weight, in kg or lb.
- DOTS & IPF GL calculator: Score your squat, bench and deadlift total against your bodyweight with DOTS and IPF GL points.
- TDEE & macro calculator: Estimate your daily calories and protein, fat and carb targets for cutting, maintaining or building muscle.
- 5/3/1 calculator: Your training max and every set of a full 5/3/1 cycle, rounded to the plates you have.
- Body fat calculator: Estimate body fat with the U.S. Navy tape-measure method, plus lean and fat mass.
These calculators give estimates for healthy adults. They are not medical advice. If you have an injury or a health condition, speak to a qualified professional before changing your training or diet.