Warm-up Set Percentages Calculator
Working set weight × {40%, 55%, 70%, 85%} → warm-up progression for the working set.
Result
Warm-up to
315 lb
4 warm-up sets, rounded to nearest 5 lb.
- 40% × 5-8 reps125 lb
- 55% × 4-5 reps175 lb
- 70% × 3 reps220 lb
- 85% × 1-2 reps270 lb
- 100% × work reps315 lb
Step-by-step
- Sets at 40 / 55 / 70 / 85 / 100 % of working weight.
- Round to nearest 5 lb; never below the bar (45 lb).
- Working set: 315 lb.
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
40/55/70/85 is the Greg Nuckols / 5/3/1 standard. Wendler's book popularized it. Rippetoe's Starting Strength uses similar values.
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