Warm-up Sets Calculator

The Warm-up Sets Calculator estimates your optimal warm-up set progression (weight, reps, and percentage) based on your working weight, exercise type, and experience level. This tool helps weightlifters and gym-goers prevent injuries and maximize performance by priming muscles effectively. Whether you are preparing for a heavy squat day, testing a new bench press max, or refining your deadlift form, this tool provides a clear roadmap.

Working Weight (lbs/kg) The weight you'll use for your main working sets

Working Reps Number of repetitions in your main working sets

Exercise Type

Experience Level

Warm-up Intensity: 50% Adjust the overall intensity of your warm-up sets

Include empty bar warm-up (20kg/45lbs)

Quick Examples:

How Warm-up Set Progression Is Calculated

Warm-up set progression creates a bridge between rest and your working sets. It ensures your muscles are ready for heavy loads without causing premature fatigue.

Calculation Steps

First, the tool sets a baseline number of sets based on your exercise type (Compound vs. Isolation).
Next, it adjusts this number using your experience level, adding sets for advanced lifters and removing them for beginners.
Finally, it calculates specific weights using the warm-up intensity slider to create a smooth ramp-up to your target weight.

This method uses standard strength training principles to ensure accuracy and safety.

What Your Warm-up Set Progression Means

Your warm-up set progression provides a specific roadmap for ramping up the weight to prepare your nervous system and joints. It tells you exactly what to load on the bar so you can perform your main sets at your best.

Scenario Guidelines

Heavy Compound Lifts (Squat, Bench, Deadlift): Expect 4-5 sets starting around 50% of your working weight. The final warm-up should be heavy (around 85-90%) to prime your nervous system without causing fatigue.

Isolation Exercises (Curls, Extensions): You typically need fewer sets, usually 2-3. Start lighter (50-60%) and focus on technique since these movements place less stress on the joints.

Important

Never train to failure during warm-ups. The goal is to prepare, not exhaust, your muscles before the main work begins.

Disclaimer: This calculator is for informational purposes only and does not constitute medical or professional training advice. Always consult with a qualified fitness professional or healthcare provider before starting a new exercise program.

Monitor how your body feels during the sets and adjust the weights slightly if needed to ensure you feel loose and ready.