How the warm-up ramp works
The ramp starts with the empty bar, then climbs through roughly 40, 55, 70, 80 and 90% of your work weight. Reps drop as the weight goes up: enough to groove the movement, not so many that you're tired before the sets that count.
Each warm-up is rounded to a load that's quick to build, so you'll see 225 (two 45s a side) rather than 220 (45 + 35 + 5 + 2.5). Steps that would land too close to the previous set are skipped, so light sessions get fewer, bigger jumps and heavy sessions get the full ramp.
Example: warming up to 315 lb for 5
| Set | Weight | Reps | Plates per side |
|---|---|---|---|
| Empty bar | 45 lb | 10 | – |
| ~43% | 135 lb | 5 | 45 |
| ~56% | 175 lb | 4 | 45 + 2 × 10 |
| ~71% | 225 lb | 3 | 2 × 45 |
| ~87% | 275 lb | 1 | 2 × 45 + 25 |
| Work set | 315 lb | 5 | 3 × 45 |
The calculator above builds this for any weight. Change the bar, collars or plates in My plates and the ramp updates.
Adjusting the ramp to the day
- Cold gym or first lift of the day: do an extra set with the empty bar, or add a few reps at 40%.
- Heavy single or a max attempt: keep the 90% single and consider a 95% single before the attempt.
- Second or third exercise: you're already warm, so start at 50 to 60% and take two or three steps.
- Deadlifts: many lifters skip the empty bar and start at 135 lb or 60 kg, so the plates are at the right height.
Why warm-ups are percentages of the work set
Percentages scale with you. A lifter squatting 135 and one squatting 405 both need a few lighter sets first, but the jumps between them should be proportional. Basing the ramp on your work weight keeps the jumps sensible at any strength level. If you'd rather work from your max, use the 1RM calculator to find your training loads first.
Questions
How many warm-up sets should I do before lifting heavy?
Usually three to five, plus the empty bar. Heavier work sets need more steps; light sessions need fewer. The calculator adds or removes steps based on how heavy your work set is compared with the bar.
Should reps go down as the warm-up weight goes up?
Yes. Higher reps early on help you groove the movement; as the weight climbs, fewer reps keep you fresh for the work sets.
What percentage should warm-up sets be?
A common ramp is about 40, 55, 70, 80 and 90% of the work weight. It doesn't need to be exact: within a few pounds is fine, which is why the calculator rounds each set to plates you have.
Do I need to warm up for every exercise?
For the first heavy barbell lift, yes. For later exercises you're already warm, so one or two lighter sets to rehearse the movement are usually enough.