Warm-up Set Percentages Calculator

Working set weight × {40%, 55%, 70%, 85%} → warm-up progression for the working set.

Result

Loading calculator…

—

How to use this calculator

Enter working set weight.
Enter bar weight (45 lb or 20 kg standard).
Pick rounding increment (matches your gym's smallest plate).
Run the sets in order with 1-2 min rest each.

About this calculator

A standard Starting Strength / 5/3/1 warm-up runs 40 / 55 / 70 / 85 / 100% of the working weight, dropping reps as the load goes up: 5-8 reps at 40%, 1-2 at 85%, then the working set. The point is to grease the groove, prime the nervous system, and rehearse the movement pattern without burning glycogen or accumulating fatigue. For lighter days (rep work in the 70-80% range), drop the 85% warm-up — it's redundant.

Frequently asked

Why these specific %s?+

40/55/70/85 is the Greg Nuckols / 5/3/1 standard. Wendler's book popularized it. Rippetoe's Starting Strength uses similar values.

How much rest between?+

1-2 min between warm-ups, 3-5 min before the working set. More for heavy singles, less for lighter rep work.

Same warm-up for all lifts?+

Squat, bench, deadlift: yes, this template works. Overhead press: drop the 85% warm-up — too neurally taxing for what's usually a smaller working weight.

What about empty-bar sets?+

Always start with the empty bar for 8-10 reps regardless of working weight. Not in the percentage table because it's sub-40%.

Cardio/mobility before?+

5-10 min general warm-up (rower, bike, dynamic mobility) before the empty bar. The %-progression assumes you're already warm.