Pick Your Band: Reps in Reserve

Resistance band strength training in which each student adjusts the band to finish 12 reps with 2 or 3 reps still in reserve. It teaches students to choose the right load, listen to their body and regulate their own effort.

How to play

1. Explain reps in reserve: how many more good reps you could do when the set ends. The goal is 12 reps with 2–3 left in reserve. Show the band colors from lightest to heaviest (4 min).
2. Work in pairs with one band of each color nearby and the printed scale. Four exercises: band row anchored to the wall bars, chest press, squat standing on the band and shoulder press.
3. Set 1 of each exercise: pick a band, do 12 reps and say out loud how many you had in reserve. The partner watches form.
4. Adjust: with more than 4 in reserve, switch to a heavier band or shorten it; with 0–1 in reserve, switch to a lighter one. Do set 2 with the adjusted band.
5. Each exercise takes about 4 minutes for both partners; rotate to the next exercise on the whistle (16 min total).
6. At the end, each student writes on the scale which band fits each exercise to use in future lessons (2 min).

Rules

• Check the band before using it: if it has nicks or cracks, it's out.
• Anchor bands to the wall bars at the set height and never let go of a stretched band.
• Move slowly and under control in both directions.
• Report your reserve honestly: there's no prize for picking the heaviest band.

Variations

Adaptations

• Limited mobility: do the upper-body exercises seated and replace the squat with a seated band knee extension.
• Students with autism: use a visual scale with faces or colors to show reserve instead of numbers.
• Low fitness level: always start with the lightest band and only switch if reserve is above 4.

Learning goals

• Match the load of an exercise to personal ability.
• Use reps in reserve as a measure of effort.
• Perform four basic resistance band exercises with safe technique.

Equipment for a class of 25

• resistance bands: 39
• printed RPE scale: 13

Teacher tip

At first, most students underestimate their reserve and pick bands that are too light; ask after the set whether they really couldn't do more. Sort bands by color in bins so switching is quick.

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