RepSenseiWarm-up sets calculator
Enter your working weight to get warm-up sets that ramp from the empty bar, so you feel ready without getting tired.
How it works
You start with the empty bar for 10 reps, then work up at about 40, 60 and 80 percent of your working weight with fewer reps each time. Fewer reps as the weight climbs keeps you fresh for the sets that count. Sets that would be the same weight, or as heavy as your working weight, are left out.
Before the bar
A few minutes of easy movement first, such as walking, cycling or bodyweight squats, gets your body warm. Then use these sets to practise the lift itself.
Questions
How many warm-up sets should I do?
Two to four for most lifts, more for very heavy sets. The heavier your working weight, the more steps you need to reach it smoothly.
Do I need warm-up sets for every exercise?
Mainly for the first heavy lift of the day and any lift that uses the same muscles at a much heavier weight. Later exercises often need just one lighter set.
Should warm-up sets be tiring?
No. They should feel easy and fast. If you are out of breath before your working sets, cut the reps.
The same calculators are built into the RepSensei workout log, next to your sets.
Log your lifts for free
Free, with no account. Open it in your phone browser, or get the Android app.