Warm-Up Calculator
Planning a max attempt on squat, bench, or deadlift? Enter your target weight and get the exact warm-up sets, reps, and rest periods to peak without burning out.
How to Warm Up for a 1RM Attempt
A proper warm-up can make or break your one rep max attempt. Whether you're testing your squat, bench press, or deadlift, the right warm-up raises your body temperature, primes your nervous system for heavy loading, and grooves the movement pattern — all while saving your energy for the lift that counts.
The warm-up should consist of two parts: a brief general warm-up (5-10 minutes of light cardio or mobility work to get your heart rate up), followed by specific warm-up sets that ramp toward your target weight. This calculator generates the specific part — the progressively heavier barbell sets that prepare you for your attempt.
The goal is simple: get fully prepared without accumulating fatigue. Early sets use higher reps at lighter weights to get blood flowing and dial in your technique. As the bar gets heavier, reps drop to singles so your body practices heavy loading without burning out. Rest periods increase as the sets get heavier — a minute is plenty between light sets, but you want 3-5 minutes before your heaviest singles.
Research on powerlifters at the IPF World Championships found that successful lifters typically open at about 91% of their best attempt. This calculator builds a similar progression: bar, 40%, 60%, 75%, 85%, 93%, then your target. Adjust the rest times based on how you feel — if a set feels heavy, take an extra minute before the next one.