Warm Up Set Calculator

Warm up without guessing. Enter your working weight and get a short set of warm-ups that build up to it, without tiring you out.

Your details

kg
reps

Your results

Enter your working weight and reps to see your warm-up sets.

How to use it

  1. Enter the weight and reps of your first working set.
  2. Pick your bar, or "No bar" for machines and dumbbells.
  3. Do the warm-up sets in order, resting about a minute between them, then start your working sets.

How it's calculated

The ramp. The NSCA’s 1RM test starts with three warm-up steps: a light set of 5–10 reps, a moderate set of 3–5 reps, and a heavier set of 2–3 reps. The calculator uses the same structure, scaled to your working weight instead of your max:

Set Weight Reps
1 Empty bar 10
2 About 50% of working weight 5
3 About 70% 3
4 About 85% (only for sets of 6 reps or fewer) 2

Rounding. Weights are rounded to what you can load: 2.5 kg or 5 lb steps on a barbell (the smallest common plates on both sides), 2 kg or 5 lb without a bar. A step is skipped if it rounds to the bar again, to the previous set, or to your working weight.

Rest. The NSCA protocol rests about 1 minute after the light set and 2 minutes after the moderate one. A minute between warm-ups and 2 minutes before your first working set works well.

Why warm up. A meta-analysis by Fradkin and colleagues (2010) found that warming up improved performance in most of the studies it reviewed. The specific warm-up sets also let you practice the movement before it gets heavy.

Sources

  1. Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of Strength Training and Conditioning (4th ed.). Champaign, IL: Human Kinetics. 1RM testing protocol: light set of 5–10 reps, moderate set of 3–5 reps, near-maximal set of 2–3 reps.
  2. Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140–148.

Questions

How many warm-up sets do I need?

For heavy sets of 6 reps or fewer, about four, from the empty bar up to 85% of your working weight. For lighter sets, three is usually enough. Your first exercise of the day may need an extra set; later exercises for the same muscles often need fewer.

Why so few reps on the heavier warm-ups?

Warm-ups should prepare you, not tire you. The reps drop as the weight goes up, so you practice the movement at a heavier load without using up energy you need for your working sets.

Should I warm up before every exercise?

Before your first exercise for a muscle group, yes. For the second and third, one or two lighter sets are often enough, because the muscles are already warm.

Is a general warm-up still useful?

Yes. A few minutes of light cardio or movement before lifting raises your body temperature. These sets are the specific warm-up that follows it.

Updated November 9, 2026.