PushBeyond
Free tool

Warm-up sets calculator

Enter the weight of your first working set. The calculator builds a warm-up from the empty bar upwards, at about 40, 60 and 80 percent of that weight with fewer reps each time, so you reach your working sets practised but not tired.

Bar
Round to
SetWeightRepsEach side
120 kg10Empty bar
240 kg510
360 kg320
480 kg2255
Working sets: 100 kg2515
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Why this ramp

Warm-up sets are there to rehearse the movement and get you used to the load, not to tire you out. So the reps drop as the weight climbs: ten easy reps with the bar, then five, three and two. Every one of them stays far from failure.

The percentages are a common coaching pattern, not a law. The size of the jumps matters more than the exact numbers: big enough that you reach your working weight in four or five sets, small enough that no single jump comes as a shock.

Adjusting it to the day

  • Heavy day of 1 to 3 reps: add a single at around 90 percent before your working sets.
  • Light day or high reps: two warm-up sets can be enough.
  • A second exercise for the same muscles: one or two lighter sets usually do, since you are already warm.
  • Stiff or cold: spend longer with the empty bar rather than adding reps at the heavier steps.

Before the first set

Warm-up sets work best after five to ten minutes of general movement, such as the bike, rower or a brisk walk, to raise your body temperature first. The warm-up guide covers the whole routine, including what to do about stretching.

FAQ

Frequently asked questions

Do warm-up sets count towards my weekly sets?

Usually not. They stop far short of failure, so they add little stimulus. Count only your working sets when you track volume.

How long should I rest between warm-up sets?

About as long as it takes to change the plates, a minute or so, building to two minutes before the last and heaviest step.

Should I warm up before every exercise?

Before the first exercise for a muscle group, yes. Later exercises that train the same muscles need little or no extra warm-up.

Log every set, warm-ups included

PushBeyond records each set and starts a rest timer between them. Free on iPhone and Android.

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