Training tool

Warm-up sets calculator

Enter the weight of your first working set and get a warm-up ramp that gets you there ready, not tired.

Working weight

Bar weight

Unit

kg lb

Want this done for you, every session?

FitJur builds this into every session: your warm-up, your working weight, and the next step up once you hit your reps.

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How it works

The ramp starts with the empty bar and steps up through 40, 60, 80 and 90 percent of your working weight, dropping the reps as the weight goes up. Each set is rounded to the plates you can actually load.

The point of a warm-up is to rehearse the movement and wake the muscles up without spending any of the energy you need for the real sets. That is why the heavy warm-up sets are singles and triples, not fives.

Light working weights get fewer sets, because there is no sense doing four warm-ups to reach 40 kg. Heavy days get the full ramp.

The ramp

The scheme behind the calculator. Skip a step if the jump feels small, add a single at 95 percent on a max-effort day.

Set	Load	Reps
1	Empty bar	× 10
2	40%	× 8
3	60%	× 5
4	80%	× 3
5	90%	× 1

Questions

Do I need to warm up for every exercise?

Only the first heavy lift of the session needs the full ramp. Later exercises that use the same muscles need one or two lighter sets at most.

How long should I rest between warm-up sets?

Just long enough to change the plates for the light sets. Take one to two minutes before the last warm-up single so your first working set is fresh.

Should I warm up for dumbbell or machine work?

One lighter set is usually enough. The full ramp is for barbell lifts where the working weight is high relative to the bar.