Warmup Calculator
Plan warmup sets for bench, squat, deadlift, 5x5, and 1 rep max attempts. Get reps, weight, rest, and plates per side.
Ramp Up Smart
Start light. Then add weight step by step before your hard set.
Calculate Warmup Sets
Pick your goal. Then enter your target weight. Also, choose your bar weight so plate loading is clear.
Safety note: stop if you feel pain. Also, use a spotter for heavy bench or max attempts.
Warmup Sets
| Set | % | Weight | Reps | Plates Per Side | Rest |
|---|
Training Note
Your warmup plan
Start easy. Then add weight step by step.
Do Not Miss This
Do not turn warmup sets into hard sets. Save energy for the main lift.
How Do You Calculate Warmup Sets?
Start light. Then add weight slowly. Also, use fewer reps as the weight gets heavier.
A simple warmup plan is 40% × 5, 60% × 3, 75% × 2, and 85–90% × 1 before your work set. However, heavy PR attempts may need smaller jumps and more rest. For another helpful tool, see our Grade Curve Calculator.
✦ Key Takeaways
- Warmup sets should prepare you, not tire you out.
- Use more warmup sets for heavy lifts.
- Use fewer reps as weight gets heavy.
- Rest longer before a PR attempt.
- Round weights to plates you can load.
Quick Warmup Answers
Short answers for warmup sets, 1RM attempts, 5x5 training, bench PRs, and plate loading.
How many warmup sets?
Most lifters need 3 to 5 warmup sets. However, heavy PR days may need more small jumps.
Should warmups feel hard?
No. Warmups should feel easy or smooth. They should help you move better.
How to warm up for 1RM?
Start light. Then use singles near the top. Finally, rest well before the attempt.
Warmup Set Formula
A warmup set uses a percent of your target weight. Then the plate weight is split on both sides.
| Item | Formula | Use |
|---|---|---|
| Warmup weight | Target weight × percent | Find each warmup set. |
| Plate per side | (Set weight - bar weight) ÷ 2 | Load both sides evenly. |
| Rounded weight | Nearest 5 lb or 2.5 kg | Use plates you have. |
Warmup Set Examples
These examples cover bench, squat, deadlift, 5x5, and heavy PR days.
| Lift | Target | Example Warmup |
|---|---|---|
| Bench | 135 lb | 45×10, 75×5, 95×3, 115×1 |
| Squat | 225 lb | 45×8, 95×5, 135×3, 185×2, 205×1 |
| Deadlift | 315 lb | 135×5, 185×3, 225×2, 275×1 |
| Deadlift PR | 405 lb | 135×5, 225×3, 315×1, 365×1, 385×1 |
Need a Fitness Calculator for Your Brand?
AI Builder USA can help you plan a clean calculator page with simple inputs, helpful results, and strong mobile UX.
Abul Bashar Suman
“Good warmups build better lifts.”
I build simple calculator pages that help people plan faster and make better choices.
Discuss This Project →Warmup Calculator FAQ
Calculate Another Warmup
Change your target weight, goal, lift type, or bar weight to make another warmup plan.
Calculate Again ↑