Warmup set calculator
Calculate progressive warmup sets to prepare for your working weight.
Your working weight
Enter your working weight to generate warmup sets.
Methodology
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 repsReps 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.
Why warmup sets matter
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.
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