What are warm-up sets, and do they affect my progress?

Warm-ups are lighter sets generated from a percentage of your working weight and rounded to a weight you can load. They're saved and clearly marked, but excluded from your top set and progression so they never inflate your numbers.

Warm-up configuration happens in Settings. You can adjust the number of sets, reps, and the percentage of selected weight to lift as a warmup. By default, warm-ups will be:

• 5 reps at 40% of selected weight
• 5 reps at 50% of selected weight
• 3 reps at 60% of selected weight

The weights will be rounded to the next available weight for the plates that you actually have: for example if your goal lift is 50kg for this set, the first warmup with the above settings would be 20kg (just the bar in most gyms). The second warmup would be 25kg - however if you don't have 2x 2.5kg plates it will be rounded up to the next practical weight, likely 30kg (20kg bar + 2x 5kg plates).