Rep Range Lab: Strength, Hypertrophy, Endurance
Students perform the same exercises in three rep ranges and resistances and record their sensations and effort. They discover which rep range fits each goal in their own strength program.
How to play
- Mats in rows and bands in three tensions. Explain the ranges: 4-6 reps with a heavy band, 10-12 with medium, and 18-20 with light (3 min).
- Partners review form: band row, band squat (band under the feet), and band chest press (band behind the back) (3 min).
- Strength block: 2 sets of 5 reps of each exercise with the heaviest band that allows good form and 90 s of rest (6 min).
- Hypertrophy block: 2 sets of 12 with a medium band and 60 s of rest (5 min).
- Endurance block: 1 set of 20 with a light band and 30 s of rest (4 min).
- After each block, rate effort and the feeling (tension, pump, or burn); at the end, choose a rep range for your program (4 min).
Rules
- If form breaks down, switch to a lighter band.
- Check bands for nicks or tears before use.
- Release the band with control; never let it snap.
- Partners watch form; this is not a competition.
Variations
Easier
Use one exercise (squat) in all three ranges with more rest.
Standard
Three exercises, three rep ranges, and a sensation log.
Harder
Add a 3-second lowering phase and compare effort.
Adaptations
- Limited mobility: seated rows and presses, plus band knee extensions if possible.
- Hearing impairment: signal block changes with a sign and gesture; color-code bands.
- Beginners: strength block with 6-8 reps and a medium band.
Learning goals
- Distinguish the effects of different rep ranges.
- Select an appropriate resistance with safe form.
- Connect each rep range to a program goal.
Equipment for a class of 25
- resistance bands: 36
- yoga mats: 25
- printed RPE scale: 13
Teacher tip
Sort bands by color into three bins. Students often pick a band that's too light for the strength block; the last rep should be hard.
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