LiftPal · Training tool
Barbell warm-up sets calculator
Work up to your first heavy set with a short sequence of barbell warm-up sets.
LiftPal
Warm-up sequence
Example: 100 kg × 5 with a 20 kg bar.
SetLoadReps
- Empty bar20 kg8
- Build-up 145 kg5
- Build-up 265 kg3
- Build-up 382.5 kg1
- Working set100 kg5
Loads are rounded to 2.5 kg. Use this as a starting point for the first heavy lift of a session. If you are already warm, skip a step; if the movement still feels unfamiliar, take more time.
How the ramp works
The load rises in a few steps as repetitions fall. Research has not identified one best warm-up sequence for every resistance exercise. This exact sequence has not been tested as a protocol and makes no injury-prevention claim.
Review of warm-up protocols Calculate plates for a warm-up load