Barbell warm-ups
Warm-Up Set Calculator
Enter your work weight and build ramp-up sets that prepare you for the first real set without draining it.
Scroll table horizontally
| Set | Load | Reps |
|---|---|---|
| Empty bar | 45 lb | 8-10 |
| 40% | 90 lb | 3-5 |
| 55% | 125 lb | 3-5 |
| 70% | 157.5 lb | 2 |
| 80% | 180 lb | 1 |
| Work sets | 225 lb | planned |
Keep warm-ups crisp. They should prepare you, not fatigue you.
How to warm up for barbell work
Good warm-ups increase specificity as the load rises. Start with an easy set, make a few jumps that rehearse the groove, and take a final single or double that confirms the work weight is ready.
Warm-ups are not conditioning work. If your warm-up sets create a pump, burn, or visible technique fatigue, reduce the reps or cut one jump before the work sets.
Warm-up FAQ
Should warm-up sets feel hard?+
No. Warm-ups should prepare the lift pattern and joints without adding fatigue before the work sets.
Do I include the empty bar?+
Yes for most barbell lifts. Deadlifts may start at a loaded bar height if empty-bar pulls do not match your setup.
How many warm-up jumps do I need?+
Use fewer jumps for light work weights and more jumps for heavy singles or low-rep strength work.