Warm-up sets calculator
From empty bar to top set without guessing — the standard strength ramp, rounded to real plates.
| Set | Weight | Reps |
|---|---|---|
| Empty bar | 45 lb | 10 |
| 40% | 90 lb | 5 |
| 60% | 135 lb | 3 |
| 80% | 180 lb | 2 |
| 90% | 205 lb | 1 |
| Working sets | 225 lb | as programmed |
Rest 30–60 seconds between warm-up sets — long enough to recover, short enough to stay warm. Weights round to the nearest 5 lb.
The logic of the ramp
The scheme is the one nearly every strength program converges on: empty bar for a set of 10 to groove the pattern, then roughly 40%, 60%, 80% and 90% of the working weight with reps falling from 5 to a single. Rising weight prepares the nervous system for load; falling reps keep total fatigue near zero — by the 90% single you've touched something heavier-feeling than your first working set without spending anything.
Weights snap to loadable numbers (nearest 5 lb or 2.5 kg), and for light working weights the ramp collapses automatically — no 40-pound 'percentage' of a 55-pound press. Working off a percentage program? Get your top number from the one rep max calculator first.
Frequently asked questions
Why warm up with percentages instead of just feel?
Because feel drifts with fatigue, caffeine and mood, and the classic failure modes — too few jumps leaving the first working set feeling like a max, or so many reps that you're tired before the work starts — are both invisible until it's too late. A fixed ramp of 40/60/80/90% with falling reps grooves the movement and primes the nervous system while leaving essentially no fatigue.
How much rest between warm-up sets?
30–60 seconds — enough to load the next weight and reset, short enough to stay warm. Take a fuller 2–3 minutes only between the last warm-up single and your first working set, especially on heavy squat or deadlift days.
Do I warm up the same for every exercise?
Full ramps are for the big barbell lifts, and mainly the first lift of the day — your squat warm-up largely warms up everything after it. Later exercises usually need just one or two feeder sets, and isolation work often needs none beyond a light first set.
Should I do cardio before lifting?
Five easy minutes to raise body temperature is plenty — a brisk walk or slow row, not a workout. Long or intense cardio before lifting measurably cuts strength. The specific preparation for heavy sets is lighter sets of the same movement, which is what the ramp is.
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