Barbell Warm-Up Calculator
Calculate your warm ups
Readout · Ramp to attempt
Leave "last warm-up jump" blank and the last set defaults to a ~92% primer single off your working weight. Set a jump (e.g. 10 kg) and the last warm-up becomes exactly that much below your working weight — every earlier warm-up set then ramps off that weight instead, so the whole ramp shifts with it. Rest 3–5 minutes between the last warm-up and your working set. Not medical or coaching advice — adjust for how the bar actually feels that day.
Choosing Your Last Warm-Up Jump
Your last warm-up should be heavy enough to prepare you for the working weight without creating unnecessary fatigue. The size of the final jump will generally increase as the total weight being lifted increases.
The following are useful starting points rather than strict rules.
Squat
Working weight under 100kg: 5–7.5kg jump
Working weight from 100–150kg: 7.5–10kg jump
Working weight over 150kg: 10–15kg jump
Example: If your working weight is 120kg, your final warm-up could be 110–112.5kg.
Bench Press
Working weight under 60kg: 2.5–5kg jump
Working weight from 60–100kg: 5–7.5kg jump
Working weight over 100kg: 7.5–10kg jump
Example: If your working weight is 80kg, your final warm-up could be 72.5–75kg.
Deadlift
Working weight under 120kg: 5–10kg jump
Working weight from 120–180kg: 10–15kg jump
Working weight over 180kg: 15–20kg jump
Example: If your working weight is 200kg, your final warm-up could be 180–185kg.
You may want to use the smaller end of the range when the working sets are particularly heavy, you are still building confidence with the weight, or you benefit from feeling something closer to your working load beforehand.
Use the larger end when you are an experienced lifter, the working weight is relatively comfortable, and you want to limit fatigue before the main sets.