The warm-up tool gives a starting template. Adjust it to the exercise, your experience, and how the sets feel.
What the tool does
IronMath Fitness starts with an empty bar, then calculates sets at 40%, 60%, and 80% of your working weight. Suggested repetitions decrease from 8 to 5 to 3. This is the site’s simple planning template, not an individualized training prescription.
Example: working at 100 kg
For a 20 kg bar and a 100 kg working weight, the template is: 20 kg × 10 or more reps, 40 kg × 8, 60 kg × 5, and 80 kg × 3, followed by your planned working set. Each percentage refers to the working weight, not your one-rep max.
The calculator rounds the preparation sets and does not go below the entered bar weight. If your working weight is near or below the bar weight, the template may repeat loads or be unsuitable.
Preparation is not a max test
HPRC describes progressively heavier preparation sets and rest periods as part of a maximum-testing protocol. A routine working session has a different purpose. Do not treat IronMath Fitness’s warm-up template as permission to attempt a maximal lift.
Sources: HPRC: What is a one-rep max?
Make the ramp fit your session
- Confirm the exercise and working weight first.
- Check that the rounded loads are achievable.
- Use preparation sets to assess technique and comfort.
- Adapt the number of sets and rest with a qualified coach when needed.
Record the actual session
Write down the warm-up you actually completed, not just the generated plan. If a setup consistently leaves you tired or unprepared, that record gives you something concrete to discuss and adjust.
Check your own numbers.
Sources & approach
This guide combines linked references with IronMath Fitness examples. It provides general information, not a personal training plan.