How should a beginner warm up before lifting? Build your ramp-up sets

A warm-up is a few minutes of easy movement that lets your first heavy set feel familiar instead of cold. The part that matters most is the ramp-up: lighter versions of your first exercise that build to your working weight.

Enter your own working weight below and get a ready-made ladder of warm-up sets, plus a simple five-to-eight-minute template and a note on where stretching fits.