How to Warm Up for Heavy Sets

Many people overcomplicate a good warm-up.

They either rush into their top sets without enough prep…

Or they burn themselves out doing too many “warm-up” sets and never actually lift heavy.

If you want to hit strong, clean reps at your top sets, you need to warm up the right way.

Not just foam rolling and band work.

Not a random number of warm-up sets.

A smart, focused warm-up that primes your nervous system without draining your energy.

Here’s the simple formula

Start light and add weight. Keep the reps low.

Your goal is to prepare, not fatigue.

Here are two examples of how I would warm up:

For 3x5x315 Squat:

• 45 x 8–10 (just the bar – full range of motion, groove the pattern)
• 135 x 5
• 185–205 x 3–4
• 225–245 x 2–3
• 275–285 x 1
• 315 x 5 (first working set)

For a heavy single deadlift (targeting 455–475#):

• 135 x 5
• 225 x 3–5
• 315 x 2–3
• 365–385 x 2
• 415–435 x 1
• 455–475 x 1

That’s it.

Each set gets you closer to your working weight without accumulating fatigue.

And if you want to come into these sessions feeling sharp and fueled, this is my go-to pre-workout snack that won’t leave you feeling heavy or sluggish.

All warm-up sets need to be done with purpose and SPEED.
Use these sets to prime the nervous system. Lift FAST. If you warm up slow, you'll lift slow by the time you get to your heavy sets.

Key guidelines

1. Keep warm-up reps low. No need for 10 reps at 50%, you’re just wearing yourself out. 3–5 reps is plenty once you’ve grooved the pattern.
2. Use warm-ups to dial in form. These sets are your chance to refine technique. Pay attention to bar path, bracing, and speed. Especially speed.
3. Don’t overdo mobility. Unless you’re unusually stiff or injured, you don’t need a 20-minute warm-up. A few minutes of general movement, then get into your ramp-up sets.

Mistakes to avoid

• Too many reps at low weight – You’ll fatigue muscles before they’re even challenged.
• Big jumps between sets – Your nervous system needs progressive loading to feel prepared.
• Skipping warm-up entirely – Even strong lifters need time to get their body ready to move real weight.

Takeaway

The goal of a warm-up is to feel ready, not tired.

Start light, build gradually, and keep the reps low.

Capacity Training

I built Capacity Training to plan your running and your lifting together. Your first week has you work up to a weight, and after that your weights move with what you log: earn it and the weight goes up, struggle and it holds or comes down.

Run faster. Get stronger. capacitytraining.app

Mike