Warmup Set Calculator

Progressive Percentage-Based Warmup

This calculator uses the warmup protocol from Mark Rippetoe's Starting Strength. The first two sets are always with the empty bar (2 sets of 5 reps), then subsequent sets progress through 40%, 60%, and 80% of the working weight while tapering reps from 5 down to 2.

Standard Protocol (4-Set Selection)

Set 1-2: Empty bar x 5 reps

Set 3: 40% x 5 reps

Set 4: 60% x 3 reps

Set 5: 80% x 2 reps

Reps taper as weight increases to avoid fatigue before work sets. Rest between warmup sets is typically just the time needed to change plates.

Rippetoe, M. (2011). Starting Strength: Basic Barbell Training, 3rd Edition. The Aasgaard Company, Chapter 8: Programming. Also described in Rippetoe, M. & Baker, A. (2014). Practical Programming for Strength Training, 3rd Edition.

Injury Prevention

Warming up increases blood flow to muscles, raises body temperature, and prepares tendons and ligaments for heavy loads. This significantly reduces injury risk.

Neural Activation

Progressive warmup sets help activate your nervous system and practice the movement pattern before attempting heavy weights.

Progressive Overload

Start with the empty bar and gradually increase weight. This allows your body to adapt to heavier loads without fatigue from excessive reps.