Your Barbell Dryland Workout, Made Simple
The Barbell Workout Calculator makes it easy to plan each workout. Enter your work-set weights and preferred increases, and the calculator will automatically calculate practical warm-up weights for each lift and your workset in three easy steps.
- Enter your work-set weights, desired increases, and deadlift starting weight.
- Review the calculated warm-up sets and complete them in order.
- After training, click Advance to Next Workout to increase the weights and prepare your next session.
⚠️ Important: Enter the weight you actually plan to lift for your working sets—not your one-rep maximum or the heaviest weight you have ever lifted.
For a personalized program based on your goals and experience, contact Coach Rippetoe.
In the Starting Strength program, Workout A consists of the squat, press, and deadlift, while Workout B consists of the squat, bench press, and power clean. The workouts alternate each training day—typically three nonconsecutive days per week—so you perform the squat every session, the press and bench press alternate, and the power clean alternates with the deadlift once you have progressed into the 4th month. This structure provides frequent practice of the major barbell lifts while allowing adequate recovery, with small increases in work-set weight added each time a lift is performed.
To receive a personalized strength-training program based on your experience, goals, and individual needs, start your Barbell Training Program today.
Barbell Warm-Up Calculator
Enter today’s work-set weights and choose how much each lift should increase for the next workout.
01Work-set weights
Ready for today’s workout.
02Warm-up plan
| Set | Reps | Load | Squat | Deadlift | Press | Bench | Power Clean |
|---|
Warm-up percentages are based on each lift’s work-set weight. Power Clean percentages remain at zero until a work-set weight is entered.
What Is a Warm-Up Set?
A warm-up set uses a lighter weight to prepare you for your working sets. The purpose is not to tire you out but to help you:
- Prepare your muscles and joints for heavier lifting
- Practice proper lifting technique
- Gradually adjust to heavier weights
- Build confidence before your working sets
- Gradually adjust to heavier weights
As you progress through the warm-up sets, the weight increases while the number of repetitions decreases. Think of it as preparing your body for the workout—not beginning the workout early.
Follow Your Warm-Up Progression
The calculator automatically creates a series of warm-up sets showing:
Weight → Repetitions → Next Weight
Simply follow the progression until you reach your planned working weight. Enter the weight you intend to use for your working sets, and the Barbell Warm-Up Calculator will create a gradual warm-up plan for your workout.
During warm-ups, rest only as long as needed to change the plates and prepare for the next set. As the weight becomes heavier, take additional time when needed to maintain proper technique, but generally no more than 3 minutes. Always follow your coach’s instructions if they differ from the calculator’s recommendations.
A Few Tips
- Warm up for 3–5 minutes on a rowing machine or stationary bike, or take a walk around the block. The goal is to prepare your body—not to wear yourself out.
- Focus on technique. Every warm-up set is an opportunity to practice good form.
- Listen to your body. If something doesn’t feel right, don’t simply add more weight. Stop and talk with your coach.
- Always consult with your coach. The calculator is a helpful training tool, but it does not replace personalized coaching. If your One with the Water Strength and Conditioning Coach recommends a different warm-up, weight, number of sets, or number of repetitions, follow your coach’s instructions.
Warm up smart. Move well. Lift heavy.