What makes a good warm-up
A specific warm-up grooves the movement and primes the nervous system without tiring you: plenty of reps with the empty bar, then fewer reps as the load climbs. The last steps are for feeling the weight, not for training.
For a heavy set of 1-3 reps the calculator plans more, closer steps: the classic meet warm-up structure before an opener.
Adjust to the day
On a tired day, add an intermediate step; on a day when everything flies, the last singles help adjust the work weight by RPE.
CoachForce coaches can build warm-ups straight into their athletes' programs, with loads computed from their e1RM.
Frequently asked questions
How many warm-up sets should I do?
4 to 7 depending on the work weight: the heavier the set, the more steps. More than that starts to tire you.
How long should I rest between warm-up sets?
One to two minutes early on, two to three minutes on the last heavy steps.
Should I do reps on the last steps?
No: close to the work weight, a single is enough. The goal is to prepare, not to accumulate fatigue.
What about meet day?
Finish warming up 5-10 minutes before your opener, with a last single around 90-95 % of the opener.
How should I warm up for a heavy squat?
Start with the empty bar, then climb in steps around 40, 60, 75 and 85 % of your working weight while cutting reps at each step. The calculator builds the exact ramp.
How many warm-up sets should I do?
Usually four to six: enough to groove the lift without getting tired. The heavier the working weight, the more steps you need.
Do I need to warm up for every exercise?
Before every heavy lift, yes. For the accessories that follow, one or two light sets are enough.