Warm-up Sets Calculator
Build up gradually. Load both sides evenly. Be ready for your working set.
Your Working Set
40 kg / side
20 kg bar + 80 kg in plates
Per side: 2 × 20 kg
Warm-up loads
Your Warm-up Progression
| Set | Target % | Load | Reps* | Per side |
|---|---|---|---|---|
| 1 · Empty bar | 20% | 20 kg | 10 | 0 kg |
| 2 | 40% | 40 kg | 8 | 10 kg |
| 3 | 60% | 60 kg | 5 | 20 kg |
| 4 | 80% | 80 kg | 3 | 30 kg |
| 5 | 90% | 90 kg | 1 | 35 kg |
| Working set | 100% | 100 kg | Your plan | 40 kg |
Select a set to preview its plate loading. *Example reps; adjust to your exercise and needs.
Visual Plate Loader
Working set · 100 kgLeft side · 20 + 20 kg
Right side · 20 + 20 kg
40 kg plates + 20 kg bar + 40 kg plates = 100 kg
Per side means one end of the bar. Illustrative plate sizes; availability may vary.
Plate sizes used
20, 15, 10, 5, 2.5 and 1.25 kg. Assumes enough matching pairs; verify your plates. Collar mass excluded.
Calculation & Assumptions
- Per side = (total load − bar weight) ÷ 2.
- Loads never fall below the selected bar weight.
- Rounding follows the selected total-load increment.
Targets below bar weight require a lighter bar. Percentages use the loaded working weight, not 1RM. Repetitions are illustrative.
Rounding and bar weights
Loads are rounded relative to the bar: bar + round((target − bar) ÷ increment) × increment. This keeps plate mass symmetrical. A 20 kg bar is approximately 44.09 lb, not exactly 45 lb. Separate 45 lb and 35 lb bar presets are available. EZ bar weights vary; check your actual equipment.
Frequently Asked Questions
Are working sets included in warm-up sets?
No. The selected number counts warm-up sets only. The working set is shown separately at 100% of the loaded working weight. Your working-set repetitions come from your own training plan.
Why can rounded loads repeat?
A warm-up load cannot be lighter than the bar. Rounding to your selected total-load increment may also produce repeated loads, especially for light working weights. The plan keeps those rows visible rather than inventing negative plates or promising a load your bar cannot reach.
Does warming up guarantee injury prevention?
No. This tool provides an illustrative load progression and plate arithmetic, not a personalized exercise or rehabilitation prescription. Adjust the warm-up to your exercise, training history and readiness. Stop if exercise causes pain and seek appropriate professional guidance.
Sources & References
Warm-up principlesGeneral and lift-specific preparation.
Bars & equipmentTechnical rules and loading context.Training contextIndividual load selection.References provide context. The example progression is an ST planning template; no institutional endorsement is implied.
Build up gradually. Load both sides evenly. Be ready for your working set.