Warm-up Calculator
How should I warm up for a heavy lift? Enter your working weight and reps and this free calculator builds a warm-up ramp: sets, reps and plates per side, from the empty bar up. No sign-up.
Just need the plates? Use the plate calculator.
How to use the warm-up calculator
Enter the weight and reps of your first working set. You get the empty bar for 10, then sets at roughly 40%, 60% and 80% with fewer reps each time, plus a single at 90% when your working sets are 5 reps or fewer.
Every weight is rounded to something you can load and comes with its plates per side, so you can warm up without doing maths between sets.
Frequently asked questions
Usually three to five for your first heavy lift of the day. The heavier the working weight relative to the bar, the more steps you need. Later exercises for the same muscles need fewer.
Warm-ups are for rehearsing the movement and getting used to the load, not for tiring yourself out. Lots of light reps early, then just enough heavy reps to feel the weight.
About a minute between the light sets and one to two minutes before the heavier ones. You should start your first working set feeling ready, not fatigued.
It works for any barbell lift: squat, bench, deadlift, overhead press, rows. For dumbbells or machines, use the percentages and ignore the plates.
Every set, logged and shared.
Log your working sets in SYNCT and keep every session, warm-ups and all, in one place you can share with the people you train with.
