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Gym workouts

Reps in reserve practice workout

Every plan here asks you to stop a set with 2 or 3 reps to spare, and most people misjudge that by about one rep. This session practises the skill on machines, where a missed rep is safe: you call out when you think you have 3 left and 1 left, then keep going to see how close you were. Do it after your first two weeks of lifting, then repeat one check set a week for a few weeks.

30 minBeginner7 movesCardio machine · A band · Strength machine · A cable machineQuads · Glutes · Shoulders · Back · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling3 to 5 min easy
    Beginner · Quads, Glutes, Hamstrings · 3D demoHarder: Air bike intervals
  2. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  3. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoOr shoulder circles if you have no bandEasier: Prone Y-T-W raisesHarder: Tuck back lever

Leg press check

Rest 2 to 3 min

  1. Leg press8 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoWarm-up set at about half the weight you'll useHarder: Bodyweight squat
  2. Leg pressStop at 3 in reserve
    Beginner · Quads, Glutes, Hamstrings · 3D demoUse a weight you think you could lift 10 to 12 times. Stop when you think you have 3 good reps left, and note your repsHarder: Bodyweight squat
  3. Leg pressTo the last good rep
    Beginner · Quads, Glutes, Hamstrings · 3D demoSame weight. Say "3 left" and "1 left" out loud when you think you're there, then keep going until you can't do another rep with good form. The difference is your errorHarder: Bodyweight squat

Chest press check

Rest 2 to 3 min

  1. Chest press machine8 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoWarm-up set at about half weightHarder: Barbell bench press
  2. Chest press machineStop at 3 in reserve
    Beginner · Chest, Triceps, Shoulders · 3D demoAs above: stop when you think you have 3 leftHarder: Barbell bench press
  3. Chest press machineTo the last good rep
    Beginner · Chest, Triceps, Shoulders · 3D demoCall out 3 left and 1 left, then keep goingHarder: Barbell bench press

Cable row check

Rest 2 to 3 min

  1. Seated cable row8 reps
    Beginner · Back, Biceps, Shoulders · 3D demoWarm-up set at about half weightHarder: Supported single-arm dumbbell row
  2. Seated cable rowStop at 3 in reserve
    Beginner · Back, Biceps, Shoulders · 3D demoAs above: stop when you think you have 3 leftHarder: Supported single-arm dumbbell row
  3. Seated cable rowTo the last good rep
    Beginner · Back, Biceps, Shoulders · 3D demoCall out 3 left and 1 left, then keep going; no rocking back to finish a repHarder: Supported single-arm dumbbell row

Cool-down (optional)

  1. Treadmill walking3 min easy
    Beginner · Quads, Calves, Glutes · 3D demoHarder: Treadmill jogging

Tips

  • Most people stop with about one more rep in the tank than they think, and guesses are less accurate in sets of more than 12 reps: pick weights you can lift 12 times or fewer.
  • Practice may help: in one small study of younger and older adults, the average error shrank by up to about 2 reps over six weekly sessions. Repeat one check set a week.
  • Use your error: if you called "3 left" and did 6 more, your usual 2 to 3 in reserve sets are easier than you think, so add a rep or a little weight.
  • Check sets belong on machines like these. Never take a barbell squat or bench press to failure without safety arms or a spotter.
  • Over 65, or have high blood pressure or a heart condition? Skip the to-failure set: stop at your guess and keep 2 to 3 reps in reserve.
  • Keep breathing through every rep rather than holding your breath as the set gets hard.
  • Our one-rep max calculator can estimate your maximum from the weight, the reps you did and the reps you had left.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Chest workout (gym)

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Questions people ask

How long does the reps in reserve practice workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A band, Strength machine, A cable machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.