Why You Need to Do Warmup Sets
Look, I get it. Warmups can be a real drag sometimes. They feel like a waste of time, especially when you're already struggling to find the motivation to work out. I've been there myself, questioning whether they are worth the effort. But here's the thing: Warmups actually make a huge difference in how your body handles the workout and how well you perform.
They help prevent injuries and mentally prepare you for what's to come. I know the temptation to skip them altogether is strong, but at least do some warmup sets, even if you don't feel like doing the whole cardio and mobility routine. You don't have to go all out but don't skip the warmup sets entirely. Your body will thank you for it in the long run.
What Are Warmup Sets?
Warmup sets are the lighter sets you do before diving into your main workout sets for a specific exercise. Think of them as the prep work for your muscles, joints, connective tissues, and nervous system, getting them ready for the heavy lifting ahead. This is super important because lifting isn't just about muscle power; it's also about your nervous system being able to activate and coordinate those muscles.
The goal with warmup sets is to gradually ramp up the intensity towards your working weight without wearing yourself out. You want to save your energy for the heavy sets, where you'll actually build strength and muscle.
Plus, warmup sets help you get in the zone mentally and give you a chance to practice the movements you're about to do with heavier weights. This doesn't just benefit you in the current workout; it also improves your technique over time. After all, practicing often with lighter ones is the best way to keep your form sharp under heavy loads.
When to Do Warmup Sets
The good news is that not every exercise needs warmup sets, so you won't have to spend extra time on them for everything you do. Only a handful of exercises really need warmup sets, and you'll probably find that just one exercise in each of your workouts requires them. Here’s when you should definitely include warmup sets.
It's a compound exercise. Compound exercises involve multiple joints, like the squat, deadlift, overhead press, bent-over row, and bench press. You should almost always plan on doing some warmup sets for these.
It's the first exercise for a large muscle group. If you're starting your workout with a bench press, make sure to do some warmup sets. But if you're moving on to an incline dumbbell press next, you can skip the warmups since your chest, shoulders, and triceps are already warmed up and ready to go.
You'll be going heavy on the exercise. Even if your muscles are warmed up from a previous exercise, doing at least one or two warmup sets is a good idea if you're planning to lift heavy. Since heavy is relative, let's think in terms of rep ranges. The lower the rep range, the more likely it is that you'll need a warmup set.
It's a technical or high-skill exercise. Some exercises are technical and require a good amount of practice to perform correctly, while others are much easier to pick up. Take the barbell squat, for example—it's much tougher to master than a leg press. A complex exercise typically calls for more warmup sets than a more straightforward one.
How to Do Warmup Sets
The basic idea behind warmup sets is pretty simple: start with a light load and gradually work your way up to your first work set. How many sets and how much weight you add can vary from person to person since everyone’s body and mindset are different. The main thing is to make sure your warmup sets get you ready for peak performance during your workout.
With time, you'll figure out the right number of warmup sets and weight increases for different exercises that suit you best. Here are some general guidelines you can tweak to match your style and preferences. As we go through this, just remember the golden rule of warmups: they should never be too tiring.
How Many Warmup Sets to Do
The number of warmup sets you'll need really depends on how heavy you plan to lift. Heavier weights mean more warmup sets, while lighter weights need fewer. Usually, 2-5 warmup sets should do the trick, but go with what feels right for you.
Also, think about the equipment you're using. For example, if you're using 600 pounds on a leg press, you won't need as many warmup sets as you would for deadlifting 600 pounds. That's because the leg press machine helps stabilize the weight for you, making it less risky. Plus, being at an incline means you're not lifting the full load on the sled.
Honestly, there's no strict rule on how many warmup sets you should do. It depends on how heavy you're lifting, how much you increase the weight each set, and the exercise you're warming up for. Just make sure you don't wear yourself out before your actual workout by doing too many warmup sets.
How Much Weight to Use for Warmup Sets
Most lifts can kick off with just an empty bar. But deadlifts are a bit different since the bar needs to be a certain height off the floor. So, for deadlifts, start with 135 pounds if you're using cast iron plates and you're strong enough to start at that weight safely. If you’re using bumper plates, anything above 65 pounds works, as they’re the same diameter as cast iron 45s.
Scale the increases for your warmup weights with your working weight. For instance, if you're planning to deadlift 315 pounds, starting with 135 pounds and adding 20 pounds each time would be exhausting and take forever. Instead, try increasing by 50-90 pounds per set.
If you’re going to bench press 85 pounds, don’t jump straight from an empty bar to 85 pounds. That’s almost doubling the weight all at once. Instead, go up by 10-20 pounds at a time for your warmup sets. With time, you'll find the increments you like best for each exercise.
If starting with an empty bar isn't an option—maybe because you're not using a barbell or for some other reason—begin with around half your working weight, then increase by 10-20% for each warmup set. If those jumps feel too big or too small, tweak them a bit. Remember, the goal is to do just enough to get you ready.
How Many Reps to Do for Warmup Sets
When warming up, it might feel natural to match the reps you'll do during your work sets, but that can really tire you out before you even get to the real lifting. Instead, try lowering the reps as you add more weight.
Performing fewer reps during your warmup sets than in your work sets is totally fine. There's no strict rule here, but starting with about half the reps of your working sets usually works well. Keep in mind that what works for someone else might not work for you, so experiment with different rep ranges and find what makes you feel ready without sapping your energy.
Simple Warmup Set Template
Here's a warmup set template designed for novice lifters focusing on hypertrophy. The percentages are based on your working weight. It might be a bit basic for experienced lifters, but it's a solid starting point for most gym-goers and definitely better than skipping warmups altogether.
Feel free to tweak it as you go. If you think an in-between weight would help, add an extra set. Just remember the golden rule: avoid training stress during your warmups. If you’re lifting heavy, consider a single rep at 95% for a fourth warmup set. But if you’re sticking with hypertrophy rep ranges, there's no need to worry about that.
| Set | Weight |
Reps | Rest |
|---|---|---|---|
| 1 | 40-50% | 5-6 | 1 minute or less |
| 2 | 60-70% | 3-5 | 1 minute or less |
| 3 | 80-90% | 2-3 | 2 minutes or more |
Using percentages of your working weight, like those in the table above, can help you figure out how to load your warmup sets. But if crunching numbers isn't your thing, a simpler way is to go with proportional weight increases using the most common plate setups.
Warmup Sets Examples for Various Weights
Here's a table showing examples of nicely spaced increases using 5, 10, 25, and 45-pound plates. Keep in mind, these are just examples. As you get stronger and lift heavier, you might need more than three warmup sets or prefer different weight increments or reps. That's totally fine! Use these as starting points to create a warmup routine that suits you.
| Working Weight |
Warmup Set 1 |
Warmup Set 2 |
Warmup Set 3 |
|---|---|---|---|
| 95 |
45 x 6 |
65 x 5 |
85 x 3 |
| 135 |
65 x 6 | 85 x 5 | 115 x 3 |
| 155 |
75 x 6 | 95 x 5 | 135 x 3 |
| 185 | 85 x 6 | 115 x 5 | 155 x 3 |
| 225 | 95 x 6 | 155 x 5 | 185 x 3 |
| 315 | 135 x 6 | 225 x 5 | 275 x 3 |
Now that you’ve got a general idea of how to set up your warmup sets, you might be wondering if there’s a quick way to figure out if an exercise even needs them. Don’t worry, I’ve got you covered! Here are some tips on which exercises usually need warmup sets and which don’t. Remember, this isn’t a complete list; things can vary, so trust your gut.
Exercises You Can Skip the Warmup Sets For
These exercises usually come towards the end of a workout, targeting muscles that are already warmed up from heavier compound movements or when using a relatively light load. Here are some examples:
Isolation leg exercises: Single-joint exercises like leg extensions, various leg curls, and calf raises
Single-leg exercises: Exercises like lunges, step-ups, split squats, and single-leg deadlifts
Light squat variations: light squat variations like goblet squats and dumbbell sumo squats
Light glute exercises: Moves like dumbbell hip thrusts, cable kickbacks, and abductions
Light horizontal pulls: Lighter rows like dumbbell and cable rows done for higher reps
Light vertical pulls: Light to moderate two-arm, straight-arm, and single-arm lat pulldowns
Light chest exercises: light horizontal pressing and isolation exercises like flyes
Shoulder isolation work: non-overhead moves like lateral, front, and rear delt raises, plus face pulls
All arms all the time, baby: pretty much everything for biceps and triceps, like curls and pushdowns
Bodyweight moves: ab exercises, pull-ups, push-ups, and hyperextensions
Band exercises: Exercises using glute loops, mini-bands, and heavy bands
High-rep exercises: Pretty much any exercise done for 15 reps or more
These moves don't need much of a warmup since your muscles are already geared up from the earlier, heavier lifts. But if you're planning to push your limits on one of these exercises, doing a warm-up set might still make sense.
Exercises You Should Definitely Warm Up For
Warmup sets are a must for technical exercises with heavy loads and high effort. Think of these as hard sets in the 5-10 rep range or even fewer reps when focusing on strength. Here's a rundown of exercises that almost always need warmups:
Barbell squats: Back, front, Smith machine squats, and all tempo variations
Squat-like machines: Leg presses, pendulum squats, belt squats, V squats, hack squats
Primary deadlifts: Barbell conventional and sumo
Supplementary deadlifts: Barbell Romanian and stiff-leg deadlifts
Heavy hip extensions: Barbell or machine hip thrusts, glute bridges
Heavy horizontal pulls: Barbell, Pendlay, T-bar, and heavy dumbbell rows
Heavy vertical presses: Barbell, dumbbell, and Smith machine overhead presses
Heavy horizontal presses: Barbell, dumbbell, and Smith machine flat and incline presses
Loaded bodyweight exercises: Pull-ups and dips with more than 10% of your body weight added
If you're doing any of these exercises in the 5-10 rep range—especially if it's the first exercise in your workout or the first time you're hitting those muscle groups—definitely do warmup sets. If you're working in the 10-15 rep range, you may or may not need a warmup set or two, but it never hurts to take one if you feel you need it.
Questions and Answers
What are mobility drills, and do I have to do them?
Mobility drills can be a great addition to your warmup routine. They involve dynamic stretches that help improve joint flexibility, making it easier to perform your workout with better form. While strength training does offer mobility benefits over time, some might need a bit more help to access a full range of motion.
Do you have to do mobility drills? Not necessarily, but they can be really useful in certain situations. If you're dealing with an injury or starting to feel aches and pains, these drills could ease some discomfort. Plus, if you struggle to do certain exercises with proper form and depth, a little mobility work could make a big difference.
If you enjoy doing mobility drills or notice they enhance your training, there's no harm in adding them to your warmup. In the end, it's all about figuring out what works best for your body and your fitness goals. Just remember to listen to your body and prioritize your safety and comfort.
How long should I rest between warmup sets?
You don't need a full rest between warmup sets. Usually, 30–60 seconds is plenty. But if your last warmup set is 85–95% of your working weight, take a good 2–3 minutes before diving into your first work set.
Does my program include warmup sets?
Good question! It really depends on your coach's style. In my programs, I don't include warmup sets. The sets you see in your program are the main event, so make sure you get all your warmups done beforehand. If you see something like "3 sets of 8" or "3x8" in your program, those are your work sets, and you should knock out any warmups before starting them.
What if I don't have time to do warmup sets one day?
Are you pressed for time and can't fit in a proper warmup for a heavy workout like a barbell squat? No worries! You can make a few tweaks to still have a great session without risking injury.
Instead of diving straight into your challenging lifts without any warmup sets, try doing the same exercise but with a lighter load and more reps. Keep going until you're just one or two reps shy of failure with your chosen weight. This way, you’ll still get the most out of your workout while staying safe.
If using a lighter version of the exercise isn't an option, consider switching to an alternative that doesn't need warmup sets. For example, you could do lunges, split squats, or step-ups instead of squatting.
Another quick fix is to stick with the same movement pattern but change the equipment. Say you're short on time and planned to use a plate-loaded leg press, which requires 3-4 warmup sets. You could switch to a selectorized leg press machine instead. This allows you to adjust the load without standing up and sitting down repeatedly to add or remove plates. This simple change lets you breeze through your warmup and work sets without feeling rushed.
Key Takeaways
In a nutshell, warmup sets are all about prepping our muscles, joints, and nervous system for the heavy lifting to come. Think of them as the gentle nudge our body needs to get ready before hitting the serious weights.
Start with lighter weights and gradually increase the load as you approach your first work set. Usually, 2-5 warmup sets do the trick, but this can change based on your preference and the specific exercise. Just remember not to overdo it—warmup sets aren't meant to exhaust you before the main event.
If you're short on time and can't fit in your usual warmups, don't sweat it. Adjust your training plan as needed. For example, you could switch to lighter weights with higher reps or choose an alternative exercise that requires fewer warmup sets.
Sure, warmup sets can feel like a chore, especially when you're low on motivation. But they're crucial for preventing injuries and ensuring a productive workout. So, even though it might be tempting to skip them, doing at least a few warmup sets for each exercise can make a big difference in the long run.
