Enter the one rep max weight and the percentage of the one rep max used for warm-up into the calculator to determine the warm-up weight. This calculator can also evaluate any of the variables given the others are known.
1 Rep Max Warm-Up Formula
The following formula is used to calculate the 1 Rep Max Warm-Up weights.
WU = RM * P
Variables:
- WU is the warm up weight ($)
- RM is the one rep max weight ($)
- P is the percentage of the one rep max used for warm up (decimal)
To calculate the warm up weight, multiply the one rep max weight by the percentage of the one rep max used for warm up. This will give you the weight to use for warm up sets.
What is a 1 Rep Max Warm Up?
A 1 Rep Max Warm Up is a preparatory routine performed before attempting a one repetition maximum lift in weight training. This warm up involves doing several sets of the exercise at increasing weights, starting with a light weight and gradually increasing to a weight close to the maximum that the individual can lift. The purpose of this warm up is to prepare the muscles, joints, and nervous system for the heavy load, reduce the risk of injury, and potentially increase the maximum weight that can be lifted.
How to Calculate 1 Rep Max Warm Up?
The following steps outline how to calculate the 1 Rep Max Warm Up.
- First, determine the one rep max weight ($).
- Next, determine the percentage of the one rep max used for warm up (decimal).
- Next, gather the formula from above = WU = RM * P.
- Finally, calculate the 1 Rep Max Warm Up.
- After inserting the variables and calculating the result, check your answer with the calculator above.
Example Problem :
Use the following variables as an example problem to test your knowledge.
one rep max weight ($) = 200
percentage of the one rep max used for warm up (decimal) = 0.6
