How many warm-up sets should I do?

Usually three to five. The heavier your working weight compared with the empty bar, the more steps you need. A light press may need two or three; a heavy squat or deadlift four or five. Warm-up sets should leave you feeling ready, not tired, so keep the reps low as the weight climbs.

Should I warm up differently for deadlifts and bench press?

Yes. The deadlift starts from the floor, so the first warm-up already uses plates, and big jumps are fine because the lift is short. The bench press starts with the empty bar and smaller jumps, because the shoulders and elbows benefit from more gradual loading.

How should I warm up when the gym is cold?

Add five minutes of easy cardio, such as a bike or rower, before the first bar set, and do one extra light set at 40 to 50 percent. Cold muscles and joints take longer to feel ready. Keep the jacket on until your heavier warm-up sets.

How do I warm up for a one-rep max attempt?

Use more steps and fewer reps near the top: for example the empty bar for 10, then 40 percent for 5, 60 for 3, 75 for 2, 85 for 1 and 92 for 1, resting two to three minutes before each heavy single. Save your energy for the attempt itself.

Do warm-up sets count toward my training volume?

Mostly not. Weekly volume counts hard sets taken close to failure, and warm-up sets are far from it by design. The last warm-up at about 90 percent adds a little, but plan your volume around your work sets.

How long should I rest between warm-up sets?

About a minute between the light sets, and up to two minutes before the heaviest warm-ups and your first work set. Resting less than that makes warm-ups tiring; resting much more lets you cool down again.

Free warm-up calculator

Warm up,
not worn out.

Enter your working weight and get a ramp that gets you ready without tiring you out: sets, reps and the exact plates to load for each one. Free, no signup.

Lift

Units

Working weightkg

Bar

Ramp

Your warm-up

Empty bar10 reps
20 kg
Per side: bar only
40%8 reps
40 kg
Per side: 10
60%5 reps
60 kg
Per side: 20
80%3 reps
80 kg
Per side: 25 + 5
90%1 reps
90 kg
Per side: 25 + 10
Work setyour sets
100 kg
Per side: 25 + 15

Rest about a minute between the light sets and up to two before the heavier ones. Warm-up sets should feel easy.

Loading a different weight? Use the plate calculator. Not sure what your working weight should be? Start from the one-rep max calculator.

How to plan your warm-up sets

Pick the lift, enter your working weight and bar, and follow the ramp from the empty bar up to your first work set.

1
Pick the lift
Squat, bench press, deadlift, overhead press or another barbell lift. The deadlift starts from plates, the presses use a lighter ramp.
2
Enter your working weight
Type the weight of your first work set and choose your bar and units. Pick the quick ramp if you are short on time.
3
Follow the ramp
Do each warm-up set with the reps shown, loading the plates listed under it, then start your work sets.

How it works

Heavier each set, fewer reps each time.

Percentages of your work set

Each warm-up step is a share of your working weight: about 40, 60, 80 and 90 percent. The weight climbs while the reps drop, so you practise the movement without spending energy.

Rounded to real plates

Every step is rounded down to a weight you can actually load, and the plates for one side are listed under it. A step that would fall below the empty bar is skipped.

Each lift, its own ramp

The deadlift starts from plates because an empty bar from the floor is not a warm-up. The overhead press uses a gentler ramp. The quick option keeps three steps for busy days.

Questions, answered

Warm-up sets, explained.

How many warm-up sets should I do?: Usually three to five. The heavier your working weight compared with the empty bar, the more steps you need. A light press may need two or three; a heavy squat or deadlift four or five. Warm-up sets should leave you feeling ready, not tired, so keep the reps low as the weight climbs.
Should I warm up differently for deadlifts and bench press?: Yes. The deadlift starts from the floor, so the first warm-up already uses plates, and big jumps are fine because the lift is short. The bench press starts with the empty bar and smaller jumps, because the shoulders and elbows benefit from more gradual loading.
How should I warm up when the gym is cold?: Add five minutes of easy cardio, such as a bike or rower, before the first bar set, and do one extra light set at 40 to 50 percent. Cold muscles and joints take longer to feel ready. Keep the jacket on until your heavier warm-up sets.
How do I warm up for a one-rep max attempt?: Use more steps and fewer reps near the top: for example the empty bar for 10, then 40 percent for 5, 60 for 3, 75 for 2, 85 for 1 and 92 for 1, resting two to three minutes before each heavy single. Save your energy for the attempt itself.
Do warm-up sets count toward my training volume?: Mostly not. Weekly volume counts hard sets taken close to failure, and warm-up sets are far from it by design. The last warm-up at about 90 percent adds a little, but plan your volume around your work sets.
How long should I rest between warm-up sets?: About a minute between the light sets, and up to two minutes before the heaviest warm-ups and your first work set. Resting less than that makes warm-ups tiring; resting much more lets you cool down again.

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Warm up,not worn out.