Warm-up set calculator
Enter your working weight and get the warm-up sets that take you there without tiring you out.
4 warm-up sets, then your working sets.
| Set | Weight | Reps | Plates per side |
|---|---|---|---|
| Warm-up 1 | 20 kg | 8 | Empty bar |
| Warm-up 2 | 40 kg | 5 | 10 |
| Warm-up 3 | 60 kg | 3 | 20 |
| Warm-up 4 | 80 kg | 2 | 25, 5 |
| Working | 100 kg | 5 | 25, 15 |
Plates assume a full rack: 25 kg down to 1.25 kg.
How the ramp works
On a barbell you start with the empty bar for 8, then work up in steps of your working weight: about 40% for 5, 60% for 3 and 80% for 2. The percentages climb while the reps drop, so each set gets you closer to the working weight without adding fatigue before the sets that count.
Every warm-up is rounded to a weight you can load, in 2.5 kg or 5 lb steps. A step that rounds onto the bar, onto the step before it, or up to the working weight is left out, so a light working weight gets a shorter ramp. Dumbbell, machine and cable lifts skip the bar and use two sets, at about 50% for 5 and 75% for 3, rounded to the nearest whole kilo or pound.
It is the same ramp Zurge uses in the app. Treat it as a guideline: a lift you have not trained for a while, a cold gym, or a stiff joint can all call for an extra set in the middle.
Questions
How many warm-up sets should I do?
Enough to reach your working weight without big jumps, and no more. On a barbell that is usually the empty bar plus up to three ramp sets. A light working weight needs fewer, and a working weight that is the empty bar needs none.
Why do the reps drop as the weight goes up?
Warm-ups are for grooving the movement and getting ready for heavy loads, not for tiring yourself out. Early sets are light enough for more reps; the closer sets get to your working weight, the fewer reps you need to feel it.
Does the number of working reps change the warm-up?
Not here. The ramp is set by the weight, so a heavy triple and a heavy set of eight warm up the same way. Your working reps just close out the table. If you feel stiff or the lift is new to you, add a set or two in the middle.
Why is the dumbbell and machine warm-up shorter?
There is no empty bar to start from, and the lightest dumbbell or pin on the stack is often close to 40% of your working weight anyway. Two sets, at about half and three quarters, are enough.
Do warm-up sets count toward my training volume?
Usually not. They are too light to drive much growth or strength, which is the point: they prepare you for the working sets without taking from them. Track them, but count only the working sets as volume.