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Warm-up Calculator
Enter your working weight and get the exact warm-up sets to ramp safely from the empty bar to your first work set.
Bar defaults to 20 kg / 45 lb. Runs entirely in your browser.
Your warm-up
| Set | Weight | Reps |
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Keep warm-up rest short (30–60s). Save the long rest for your work sets.
Warm-ups handled for you
Lift5x5 calculates your warm-up sets automatically every session and runs the rest timer for you. Free, no ads.
Get the free appWhy warm up?
Warming up raises your muscle temperature, lubricates the joints and lets your nervous system rehearse the movement pattern before the heavy work. A few ramp sets mean your first work set feels grooved instead of jarring — which makes it safer and usually stronger. Skipping straight to your working weight is one of the most common ways beginners turn a good session into a tweaked back or a missed lift.
How the ramp works
Start with two sets of the empty bar to grease the movement, then make a few jumps toward your working weight — roughly 40%, 60% and 80% — dropping the reps as the weight climbs so you never build fatigue. Light working weights need fewer warm-up sets; as your lifts get heavier, the calculator adds the steps you need. Use the plate calculator to load each weight fast, and the progression calculator to see when your working weight hits your next goal.
Frequently asked questions
How many warm-up sets should I do?
For a 5x5 working weight, two to four warm-up sets is plenty. Start with the empty bar for a couple of sets, then make two or three jumps to your working weight, dropping the reps as the weight climbs. The goal is to groove the movement and prime your muscles — not to fatigue yourself before the real work.
Do I need to warm up for every lift?
Warm up thoroughly for your first heavy lift of the session (usually the squat). For the lifts that follow, you have already raised your core temperature, so you need fewer ramp sets — often just one or two from a moderate weight up to your working set.
Should warm-up sets be heavy?
No. Warm-up sets should feel easy and never approach failure. They prepare your joints and nervous system for the working weight. If a warm-up set feels hard, it is too heavy or you are doing too many reps — keep them brisk and submaximal.
Do I rest between warm-up sets?
Keep rest short between warm-ups — 30 to 60 seconds is enough. Save the longer 3–5 minute rests for your actual work sets. Resting too long during warm-ups just cools you back down.