Anton YefanovWhat each squat warm-up set is for
The empty bar sets your hand width and bar position and gets your hips and ankles to full depth. The light sets are where you practise the brace: big breath, tight trunk, and the same depth on every rep. From about 70% the job changes to feeling the load and getting the walkout right, so take the bar out of the rack exactly as you will for the work sets.
Heavy squats need more steps
The squat is usually the heaviest lift in the session, so it gets the longest ramp. A 180 kg squat is nine times the bar, and the calculator gives it six warm-up sets so the jumps near the top stay at 10 to 15% of the work weight. If you squat first, a few minutes of general warm-up before the bar is worth it, because the empty bar alone will not get stiff hips to depth.
Squat warm-up examples
Worked ramps at common weights, with work sets of 5, a standard bar and a full set of plates.
| Set | Weight | Reps | Each side |
|---|---|---|---|
| Bar | 20 kg | 8 | Bar only |
| W1 | 55 kg | 5 | 15 + 2.5 |
| W2 | 70 kg | 5 | 25 |
| W3 | 85 kg | 3 | 25 + 5 + 2.5 |
| W4 | 97.5 kg | 2 | 25 + 10 + 2.5 + 1.25 |
| W5 | 120 kg | 1 | 25 + 25 |
| Work | 140 kg | 5 | 25 + 25 + 10 |
| Set | Weight | Reps | Each side |
|---|---|---|---|
| Bar | 45 lb | 8 | Bar only |
| W1 | 125 lb | 5 | 35 + 5 |
| W2 | 155 lb | 5 | 45 + 10 |
| W3 | 190 lb | 3 | 45 + 25 + 2.5 |
| W4 | 220 lb | 2 | 45 + 35 + 5 + 2.5 |
| W5 | 270 lb | 1 | 45 + 45 + 10 + 10 + 2.5 |
| Work | 315 lb | 5 | 45 + 45 + 45 |
How the warm-up ramp is built
Every ramp starts with the empty bar, climbs in jumps that get smaller as the weight gets closer to your work set, and cuts the reps on the way up. The light sets are for moving well. The heavy ones are for feeling the load. None of them should tire you out, which is why the last warm-up is never more than a couple of reps.
These are the exact percentages of your working weight the calculator uses for work sets. Pick a set count above, or leave it on Auto.
| Warm-up sets | Ramp |
|---|---|
| 2 | Bar × 8, 60% × 5 |
| 3 | Bar × 8, 50% × 5, 75% × 3 |
| 4 | Bar × 8, 45% × 5, 65% × 3, 85% × 2 |
| 5 | Bar × 8, 40% × 5, 55% × 4, 70% × 3, 85% × 2 |
| 6 | Bar × 8, 40% × 5, 50% × 5, 60% × 3, 70% × 2, 85% × 1 |
Percentages are of your working weight, not your max. The percentage shown beside each set in the calculator is what is actually on the bar after rounding, so it can sit a point or two either side of the table.
Warm-up calculators for other lifts
Bench Press Warm-Up Calculator
Overhead Press Warm-Up Calculator
Frequently asked questions
How should I warm up for squats?
Start with a set of 8 on the empty bar, then climb through about 40%, 55%, 70% and 85% of your working weight for 5, 4, 3 and 2 reps. For a 100 kg squat that is 20, 40, 55, 70 and 85 kg.
How many warm-up sets before a heavy squat?
Five or six for most heavy work sets. The calculator uses six once the work set is seven times the bar or more, which is 140 kg on a 20 kg bar or 315 lb on a 45 lb bar.
Should I warm up for squats with high reps?
Only on the empty bar. Past halfway, keep warm-up sets to 3 reps or fewer so your legs are fresh for the work sets. A set of 10 at 70% is a work set.