Answers
How many warm-up sets should I do?
Written by the GymStreak coaching teamUpdated
Short answer
Two to four warm-up sets before your first heavy lift is enough for most people. Start with the empty bar or a light weight for 8 to 10 reps, then climb in a few jumps to about 80 to 90% of your working weight, doing fewer reps each time. Later exercises for the same muscles need one or none.
01 / Why
Why warm-up sets help
A meta-analysis found that warming up improved performance in most of the studies it looked at. For the upper body, a systematic review found warm-ups with progressively heavier sets improved strength performance.
Warm-up sets also let you check your technique and how the weight feels that day before the sets that count. This page covers the lifting sets before your first heavy exercise; for why to warm up at all and a full warm-up routine, see never skip your warm-up.
02 / Example
An example ramp
| Set | Weight (for a 100 kg working set) | Reps |
|---|---|---|
| 1 | Empty bar (20 kg) | 8 to 10 |
| 2 | 50 kg (about 50%) | 5 |
| 3 | 70 kg (about 70%) | 3 |
| 4 | 85 kg (about 85%) | 1 to 2 |
| Working sets | 100 kg | As planned |
A coaching example, not a study protocol. Lighter working weights need fewer steps; use the bench plate calculator to load the bar.
03 / Stretching
Do you need to stretch first?
Not necessarily. A review of stretching research found that short static stretches (under about 60 seconds per muscle) have little effect on performance, while long holds can reduce strength briefly. A few minutes of easy cardio and dynamic movements, then warm-up sets, is enough for most lifting sessions. See why the warm-up matters.
04 / How Spot helps
How Spot helps
GymStreak logs warm-up sets separately from working sets, and you can ask Spot to add sets to an exercise in your plan. Spot also suggests your working weights from what you lifted last time, so you know where your warm-up ramp should end.
05 / FAQ
Frequently asked questions
Do warm-up sets count as working sets?
No. Warm-up sets are light and far from failure; count only the hard sets toward your weekly volume.
Do I need warm-up sets for every exercise?
No. Do them for the first exercise for each muscle group, and for any heavy lift. Exercises later in the session for already-warm muscles need one light set at most.
How long should a warm-up take?
About 5 to 10 minutes: a few minutes of easy movement, then two to four warm-up sets of your first lift.
Sources
- Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res. 2010;24(1):140-148.
- McCrary JM, Ackermann BJ, Halaki M. A systematic review of the effects of upper body warm-up on performance and injury. Br J Sports Med. 2015;49(14):935-942.
- Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016;41(1):1-11.
General training and nutrition information, not medical advice. If you have pain, an injury or a health condition, check with a doctor or physiotherapist.
Exercises to try
- Barbell SquatsBeginner compound barbell exercise for the quadriceps, also working the glutes.
- Barbell Bench PressBeginner compound barbell exercise for the chest, also working the triceps and shoulders.
- Barbell DeadliftIntermediate compound barbell exercise for the hamstrings, also working the glutes, abs and calves.
Related calculators
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- Never Skip Warm Up Before Your Workout – Here’s WhyAs tempting as it is to jump right into lifting, skipping a proper warm up before your workout isn't the best idea. Find out why, and what to do instead.6 min read
- The One Muscle Group You Must Train: Rotator Cuff Warm UpNow, where training is involved, many of us tend to push, push and push some more. Not sure what we mean? Just take a look at your training routine.6 min read
More answers
Ask Spot in GymStreak
Spot, the AI coach in GymStreak, answers questions like this from your own logged workouts and food, and changes the workouts in your plan for you. The app is free to download; Spot, starting and logging workouts need Premium, an in-app subscription, and the app shows your local price before you pay.