Warm-up sets are suggested before exercises with a load, worked out from your first working set’s weight and rounded to weights your gym can make.
The steps
A compound gets 40% × 5, 60% × 5 and 80% × 3. A barbell compound starts with the empty bar × 10. When its rep range tops out at 6 or fewer and the working weight is 100 kg (225 lb) or more, one single at 90% follows the 80% set. An isolation gets one set at 60% × 8. Bodyweight, assisted and timed exercises get none.
When they are skipped
An exercise gets no warm-up when an earlier exercise in the same workout already warmed up that movement.
What they count for
Nothing. Warm-ups are shown apart from working sets and never count toward progress, records or weekly sets. Turn them off in Profile › Workout settings.
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