How to Warm up for a 1RM Attempt [Calculator]

Time to go for a new 1RM?

Enter your target one-rep max in the field below, and we’ll calculate your warm-up weights.

One-Rep Max Warm-Up Calculator

Warm Up For 1RM

Warm-up Sets:

x 8 reps
Rest for 1 min

x 8 reps
Rest for 1 min

x 5 reps
Rest for 2 min

x 5 reps
Rest for 2 min

x 4 reps
Rest for 2 min

x 4 reps
Rest for 2 min

x 3 reps
Rest for 2 min

x 3 reps
Rest for 2 min

x 2 reps
Rest for 3 min

x 2 reps
Rest for 3 min

x 1 rep
Rest for 3 min

x 1 rep
Rest for 3 min

x 1 rep
Rest for 5 min

x 1 rep
Rest for 5 min

x 1 rep

General vs. Specific Warm-Up

A good warm-up can make all the difference in your training and especially when you are going for a one-rep max or PR attempt. Warming up lowers your injury risk, increases your strength, and improves your technique and coordination.

A good warm-up consists of a general and a specific part.

  • The general warm-up should warm your entire body up and prepare you for activity. It can consist of 5–10 minutes of light exercise on a cross-trainer or a rowing machine, or simply some light mobility drills.
  • The specific warm-up should warm you up for your specific task at hand. For example, if you are going to do bench press, then your specific warm-up should consist of gradually heavier sets of bench pressing. This is what the calculator above shows you.

Available For Free In Our Workout App

This calculator is available in our workout app StrengthLog. In the app, you can also import the warm-up directly into a workout.

StrengthLog app warm-up calculator
The warm-up calculator in the StrengthLog app.

The app also keeps track of all your PRs and RMs in every exercise.

StrengthLog app tracks your personal records
The StrengthLog app tracks your PRs in every exercise, in every rep range.

Best of all: this is 100% free.

Download StrengthLog for free with the buttons below, or read more here.

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