LiftsmithFree
Warm-ups added for you, and only when you need them
Before your first heavy lift for a muscle, Liftsmith adds a short ramp from the empty bar to your working weight. A later lift for the same muscles gets one feeler set, or none.
Enough to get ready, not enough to tire you
Light working weights get the empty bar and one set. Heavier ones get two or three steps, with fewer reps as the weight climbs, ending near 85% for a single on the heaviest days. Each step is a weight your plates can make, with the plates shown.
Warm-ups are kept apart from your working sets, so they never count toward your stats, records or streaks. Try the same ramp in the warm-up calculator.
Stretching too
Turn on a short movement warm-up before each workout, and a cool-down card after. Each stretch has a 3D demo. See dynamic vs static stretching.
Questions
- Do warm-ups change from one lift to the next?
- Yes. The first heavy lift for a muscle gets a full ramp; a later lift for muscles that are already warm gets one feeler set on the bar, or none.
- Do warm-ups count toward my volume?
- No. They're logged separately and kept out of stats.
- How long should I rest between warm-ups?
- About a minute. Liftsmith times it for you.
Read more: the warm-up calculator, how to warm up for lifting and plate math.
Let the app handle the details
Liftsmith plans the workout, loads the bar, times the rest and keeps score, so all you do is lift.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever
More of Liftsmith
- Plate mathEvery barbell set shows the plates for each side, drawn in their colours, from the plates your gym has. Free, in kg or lb, with the nearest weight if needed.
- Watch appsYour workout on your wrist: the set, weight and reps or the rest countdown, heart rate from the watch, and Log set and +30 s buttons on Apple Watch and Wear OS.
- Powerlifting appTrain the squat, bench and deadlift in blocks with reps in reserve and deloads, track estimated maxes and your DOTS score, and load the bar right every set.