How are warm-up sets calculated?
The calculator builds three warm-up sets at 40%, 60% and 80% of your working weight, for 5, 3 and 2 reps. Each weight is rounded to the nearest 2.5 kg or 5 lb so you can load it. When the empty bar is lighter than the first of those, a set of 10 with the empty bar comes first.
- 100 kg on a 20 kg bar: 20 kg × 10, 40 kg × 5, 60 kg × 3, 80 kg × 2, then your working sets.
- 225 lb on a 45 lb bar: 45 lb × 10, 90 lb × 5, 135 lb × 3, 180 lb × 2.
A warm-up that would be lighter than the bar becomes the bar, and repeated weights are dropped, so light working weights get fewer warm-up sets.
Questions
Why do the reps go down as the weight goes up?
Warm-ups should prepare you, not tire you. Fewer reps at heavier weights let you practise the movement at a load close to your working sets while saving energy for them.
Does the weight include the bar?
Yes. Enter the total you plan to lift. To see which plates make up each warm-up, use the plate calculator.
How do I find my working weight?
Estimate your max with the 1RM calculator and pick a percentage from its training chart.
Is there a warm-up calculator in the FitJot app?
Yes, as part of FitJot Plus, an optional in-app subscription. It adds the warm-up sets to your workout for you. This web calculator is free for everyone.