Generate a warm-up ramp to your working set.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
This Warm-Up Set Calculator builds a ramp of sets and reps up to your planned working weight. Enter the working weight for any lift and it lays out a warm-up sequence. Working up in steps gets your muscles and nervous system ready for the heavy sets, which helps performance and lets you check your technique before the load goes up.
Each warm-up set comes with a weight and a rep count, with the weight rising towards your working set as the reps come down. That primes you for the heavier lift without tiring you out first. Notice how each set feels, and if one feels too heavy or too light, adjust the next one slightly.
Do each warm-up set with good form and rest briefly between them, just long enough to catch your breath. When the ramp is done, you're ready to start your working sets. For help building this into your training, book a free guided tour of RPM Gym.
They prepare your muscles, joints and nervous system for the heavier loads of your working sets. They improve blood flow, increase joint lubrication and reinforce good movement patterns, all of which help performance and let you reach your working sets moving well.
It depends on your working weight and experience. This calculator gives four sets that climb in weight, which prepares most lifters without causing unnecessary fatigue.
No. The aim is to prepare your body, not tire it. Stop every warm-up set well short of failure and focus on good form and how the movement feels.
Yes. It works for any strength exercise with a set working weight, such as squats, deadlifts, bench presses or overhead presses. Enter the working weight for that lift.
Yes. Bring your warm-up ramp along to a free guided tour or a coaching conversation, and a coach can check it against your lifts and fit it into a realistic training plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.