Strength Training Log: Sets, Load, and Reps in Reserve
After a strength session, students log sets, reps, load, and reps in reserve for each exercise and apply a simple rule to decide how to progress. They learn to keep a useful training log and to self-regulate load safely.
How to play
- Seated, take 1 minute of slow breathing to bring heart rate down while the log sheets go out.
- Fill in the table for each exercise: sets, reps, load (band color, pounds, or bodyweight), and reps in reserve on the last set, meaning how many more you could have done with good form (2 min).
- Pick one exercise and calculate volume (sets times reps times load); rate your form from 1 to 3 (1.5 min).
- Apply the progression rule: with 3 or more reps in reserve on every set and form rated 3, add load or reps next time; with 0 or 1 in reserve, keep it the same or go down (1.5 min).
- In pairs, check whether your partner's decision follows the rule and whether the form rating matches what you saw (1 min).
- Finish with 1 minute of stretching for the muscles worked hardest.
Rules
- Write down the truth: reps in reserve aren't a contest.
- Form comes before load: with form rated 1, never add weight.
- No comparing loads between students.
- Keep the sheet in your notebook to track progress.
Variations
Easier
Log only two exercises and skip the volume calculation.
Standard
Full log, volume for one exercise, and a progression decision reviewed in pairs.
Harder
Enter the data in a spreadsheet at home and graph volume over four weeks.
Adaptations
- Limited mobility: log their own adapted exercises using the same columns.
- Writing difficulties or autism: a table with boxes and numbers to circle instead of writing.
- Beginners or students with low fitness: for the first few weeks, the rule is to add reps only, not load.
Learning goals
- Log the basic data from a strength session.
- Estimate reps in reserve as a measure of effort.
- Decide load progression with an objective, safe rule.
Equipment for a class of 25
- log sheets: 25
- pens: 25
Teacher tip
Practice estimating reps in reserve during the workout by asking out loud after a few sets. At first almost everyone underestimates: that's normal, and the log helps fix it.
PatioLab has "Strength Training Log: Sets, Load, and Reps in Reserve" and 3999 more activities ready to drag into your lesson and run from your phone in the gym.
More activities like this
More cool-downs for High School
24-Hour Recovery Plan After Training
Seated and stretching gently, students rate how hard the session was and design a concrete recovery plan for the next 24 hours: hydration, food, sleep, light movement,…
5-5-5 Breathing with Visualization
A breathing technique where students inhale, hold and exhale for five counts each while picturing a peaceful place.
5-Minute Breathing Mindfulness
A short, teacher-guided mindfulness practice focused on the breath and body sensations.
90/90 Hip Switches
A floor sequence based on the 90/90 position, with one leg in front and the other to the side, both bent at right angles, to stretch the glutes and hip rotators.
90/90 Wall Balloon Breathing
Lying with hips and knees at 90 degrees and feet on the wall, students exhale slowly into a balloon to reposition the ribs and pelvis and engage the diaphragm.
Active Isolated Stretching with a Rope
A stretching method where students contract the opposite muscle, hold the stretch for only two seconds with help from a rope, and repeat 8–10 times.