RPE-based autoregulated strength workout

Students perform three strength exercises with light dumbbells and decide how many reps to do based on the rating of perceived exertion and reps in reserve. They learn to autoregulate load, a key tool for training safely and independently.

How to play

1. Explain the 1-to-10 RPE scale and reps in reserve: an RPE of 7 means you could do 3 more reps (4 min).
2. In pairs, students choose dumbbells and practice the goblet squat, shoulder press and bent-over row with light weight (4 min).
3. Set 1 of each exercise: aim to finish at RPE 6; the partner records reps and the reported RPE (5 min).
4. Set 2: target RPE 7; if the last set felt easier than expected, add reps or weight (5 min).
5. Set 3: target RPE 8 with perfect form; the partner speaks up if form breaks down before the target RPE (5 min).
6. Each student compares predicted and actual RPE and writes down the load they would use for a maintenance workout (2 min).

Rules

• Never train to failure: the highest RPE today is 8.
• Set dumbbells down on the floor; never drop them.
• Keep 6 feet of space between pairs.
• If form breaks down, the set ends even if RPE is low.

Variations

Adaptations

• Limited mobility: seated shoulder press and row, with a seated leg extension in place of squats if possible.
• Visual impairment: use a raised-print RPE scale or have the partner read it aloud.
• Beginners: start with water bottles or no weight.

Learning goals

• Use the perceived exertion scale to regulate load.
• Estimate reps in reserve during a set.
• Train strength safely without reaching muscle failure.

Equipment for a class of 25

• printed RPE scale: 13
• dumbbells: 26
• yoga mats: 13
• worksheets: 25
• pens: 13

Teacher tip

At first, students underestimate their RPE: compare their answer with what you see in their form and the speed of the last rep.

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