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\n\nWarm-Up Sets Calculator
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Determine the weight to use for each warm-up set based on your working weight and set count.
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Warm-Up Set Progression
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Below is the recommended weight progression for your warm-up sets based on your working weight of kg over sets.
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What is Warm-Up Set Progression?
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Warm-up set progression is a systematic approach to gradually increasing the weight used during your warm-up sets before performing your main working sets. The goal is to prepare your muscles, nervous system, and joints for the heavier loads to come, reducing the risk of injury while maximizing performance.
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Many lifters make the mistake of jumping straight into heavy weights or using random warm-up weights. However, proper warm-up set progression ensures that your body adapts progressively to the demands of your workout. This leads to better muscle activation, improved technique, and the ability to lift heavier weights with confidence.
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Whether you’re a beginner