STARK / Tools
Warm-up calculator: your ramp-up sets
Enter the weight and reps of your first working set. You get the warm-up sets to do before it, with the plates to load on each side.
Calculate your warm-up
| Set | Load | Reps | Plates per side |
|---|
Short answer: for a heavy set, climb in four or five steps: empty bar × 10, about 40 % × 5, 60 % × 3, 75 % × 2 and 85 % × 1, then start your working sets. Rest about a minute between warm-up sets.
How is the warm-up built?
The calculator starts with the empty bar, then climbs in percentages of your working weight while the reps go down. Loads are rounded to what you can actually load: 2.5 kg or 5 lb steps.
| Working sets | Warm-up steps |
|---|---|
| Heavy: 1 to 6 reps | Bar × 10, 40 % × 5, 60 % × 3, 75 % × 2, 85 % × 1 |
| Moderate: 7 reps or more | Bar × 10, 50 % × 8, 70 % × 4 |
This is a common template, not a rule. If the bar feels slow on a warm-up set, add a step; on a light day, skip one.
Warm-ups logged apart from your working sets
In STARK, you mark a set as a warm-up in one tap. It stays in your log but does not count in your volume or progress. Free on iPhone, with Apple Watch.
Frequently asked questions
Why warm up before lifting?
Ramp-up sets rehearse the movement with lighter loads and prepare you for the working weight. They also let you check the setup, the grip and the range of motion before the sets that count.
How many warm-up sets do I need?
The heavier the working sets compared with your strength, the more steps you need. For heavy sets of 1 to 6 reps, four or five ramp-up sets is common. For sets of 8 reps or more, two or three are usually enough.
Should warm-up sets be tiring?
No. Keep the reps low as the weight climbs and stop well short of fatigue. The goal is to arrive at your first working set ready, not tired.
Do I warm up for every exercise?
Do a full ramp for the first heavy compound lift of the session. Later exercises that use the same muscles usually need only one or two lighter sets.