Example warm-up for 225 lb
This example uses a moderate barbell work weight. Heavier singles usually need more jumps; lighter volume work can use fewer.
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| Set | Load | Reps | Purpose |
|---|---|---|---|
| Empty bar | 45 lb | 8-10 | Groove the movement without fatigue. |
| Warm-up 1 | 95 lb | 5 | First loaded practice set. |
| Warm-up 2 | 135 lb | 3 | Move toward the work weight. |
| Warm-up 3 | 165 lb | 2 | Reduce reps as load rises. |
| Warm-up 4 | 195 lb | 1 | Final confidence check. |
| Work set | 225 lb | Programmed | Begin the planned work. |
Lift-specific warm-up advice
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| Lift | Advice |
|---|---|
| Bench press | Use smaller jumps near the top if shoulder or elbow position feels different from the empty bar. |
| Squat | Add one extra single when the work weight is heavy enough that depth and bracing need a check. |
| Deadlift | Start from plates at normal bar height if empty-bar pulls do not match the lift. |
| Overhead press | Keep warm-up reps low because small shoulder fatigue can change the work set quickly. |
Warm-ups and confidence intervals
If a 1RM calculator gives a wide range, treat that as uncertainty. Use the lower end for today, take smaller warm-up jumps, and let the final warm-up single decide whether the planned work weight is still reasonable.
If the final warm-up moves like RPE 9, the work weight is too aggressive. If it moves fast and matches the intended technique, the work set is more likely to fit the plan.
Related calculators
FAQ
Should warm-up sets feel hard?
No. Warm-up sets should prepare joints, positions, and bar speed without creating fatigue before the first work set.
How many warm-up sets do I need?
Use fewer jumps for light work weights and more jumps for heavy low-rep work. The final warm-up should confirm readiness, not test strength.
Should I warm up differently when my 1RM estimate has a wide range?
Yes. If your estimated 1RM range is wide, use the conservative end for work sets and add smaller warm-up jumps near the top.