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Warm Up Load Calculator

Work out warm up load instantly with clear inputs, formula shown and shareable results.

About Warm Up Load Calculator

A warm-up ladder should climb evenly from the bar to just below the working weight. Four warm-up sets before 120 kg from a 20 kg bar means 20 kg steps: 40, 60, 80 and 100 kg. Reps fall as the weight rises, typically eight at the bar down to two or three on the last warm-up, so fatigue does not compromise the working set.

Formulas

Ladder step

step = (working weight - bar weight) / (warm-up sets + 1)

Set weights

weight(k) = bar + step x k

Worked example

With the default values below, Warm Up Load Calculator returns First Warm-Up Weight of 40.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Working set weightminimum 0 kg
120 kg
Empty bar weightminimum 0 kg
20 kg
Number of warm-up setsaccepts 1–8
4

Results

First Warm-Up Weight
40.0 kg
Final Warm-Up Weight
100.0 kg
Step Between Warm-Up Sets
20.00 kg
Approximate Warm-Up Volume
1,120 kg

Step by step

  1. 1Values used
  2. 2Ladder step
  3. 3Set weights
  4. 4First Warm-Up Weight= 40.0 kg
  5. 5Final Warm-Up Weight= 100.0 kg
  6. 6Step Between Warm-Up Sets= 20.00 kg
  7. 7Approximate Warm-Up Volume= 1,120 kg

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

How many reps should each warm-up set have?

Descending - roughly 8, 5, 3 and 2 as the load climbs. The aim is potentiation and rehearsal, not fatigue.

Do I need more warm-up sets for heavier weights?

Yes. A 200 kg working set usually needs five or six ramps, while a 60 kg set may need only two.

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Warm Up Load Calculator – Calculate First Warm-Up Weight