1 Rep Max Warm-Up Calculator

Formula

To calculate the 1 Rep Max Warm-Up weight (\(WU\)):

\[ WU = RM \times P \]

Where:

\(WU\) is the warm-up weight (lbs)
\(RM\) is the one rep max weight (lbs)
\(P\) is the percentage of the one rep max used for warm-up (decimal)

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.

Example Calculation 1

Let's assume the following values:

1 Rep Max Weight (\(RM\)) = 300 lbs
Percentage of 1 Rep Max for Warm-Up (\(P\)) = 0.50 (50%)

Using the formula:

\[ WU = 300 \times 0.50 = 150 \]

The warm-up weight is 150 lbs.

Example Calculation 2

Let's assume the following values:

1 Rep Max Weight (\(RM\)) = 250 lbs
Percentage of 1 Rep Max for Warm-Up (\(P\)) = 0.30 (30%)

Using the formula:

\[ WU = 250 \times 0.30 = 75 \]

The warm-up weight is 75 lbs.