Starting your fitness journey can be daunting at first, so here is a breakdown of some of the terms you might see on fitness videos or websites!
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The number of times you perform an exercise in one set.
Example: 10 squats in a row counts as 10 reps.
A group of repetitions performed consecutively.
Example: 3 sets of 10 reps means performing 10 reps of an exercise three times, resting in between.
A common shorthand for “weightlifting” or “lifting weights.”
Example: "I’m going to lift today" simply means doing a weightlifting workout.
A shorthand for “bench press,” one of the most popular compound exercises where you press weight while lying on a bench.
Performing an exercise until you physically cannot do another repetition with good form. This method drives strength and muscle growth.
Gradually increasing the weight, reps, or intensity of an exercise over time to continue building strength and muscle.
The amount of time your muscles are under strain during a set.
Example: Slowing down reps to 4 seconds on the eccentric (lowering) phase and 2 seconds on the concentric (lifting) phase increases time under tension, enhancing muscle growth.
Exercises that work one side of the body at a time.
Example: Single-leg squats, one-arm dumbbell rows, and Bulgarian split squats are unilateral exercises.
Lifting heavier weights than you can handle with proper form, often to impress others rather than focusing on effective training. Can lead to injury or reinforce poor technique.
Performing two exercises back-to-back with minimal to no rest.
Example: Doing a set of push-ups immediately followed by a set of rows.
This method can save time but may lead to burnout or injury if overused.
A workout structure where you perform as many repetitions or rounds of an exercise as possible within a set time frame. This is an efficient way to maximize your workload if you’re short on time.
A workout consisting of a series of exercises performed one after the other with minimal rest. Each "circuit" is repeated a set number of times.
A training style where you alternate between short bursts of intense exercise and rest or low-intensity activity.
Example: A Tabata workout involves 20 seconds of exercise, 10 seconds of rest, alternating for 8 rounds (a 4-minute workout blast with maximum effort).
A training style using only body weight
- Example exercises: pistol squat, dragon squat, pull-up, push-up.
Exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench presses.
Exercises that focus on a single muscle group, such as bicep curls or calf raises.
The maximum amount of weight you can lift for a single repetition of a given exercise. This is used to measure strength and set training goals.
Your best-ever performance in a particular exercise, whether it's a max weight or the most reps completed.
Example: "I hit a new PR on my squat today—200 lbs!"
The full movement potential of a joint or exercise. A full ROM ensures muscles are stretched and contracted completely.
Example: In a squat, proper ROM involves lowering your hips until your thighs are parallel to the ground or lower (depending on mobility).
Refers to how a week’s workouts are divided based on muscle groups or goals (athleticism, strength, aesthetics).
Examples of splits:
- Body Part Split: Dedicating different days of the week to major muscle groups (e.g., chest and triceps on Monday, legs on Tuesday, etc.).
- Upper-Lower Split: Divides your body into two halves (upper body on Monday, lower body on Tuesday, etc.).
- Push-Pull-Legs Split: You work your “pushing” muscles in one workout, your “pulling” muscles in another, and your lower body on the next.
A workout day focused on "pushing" movements, such as bench presses, shoulder presses, and tricep exercises. These exercises target the chest, shoulders, and triceps.
A workout day dedicated to "pulling" movements, such as pull-ups, rows, and bicep curls. These exercises target the back, biceps, and rear shoulders (aka rear delts).
A phase where you eat in a calorie surplus to build muscle mass, often combined with heavy strength training.
A phase where you eat in a calorie deficit to reduce body fat while maintaining muscle mass.
A process where you simultaneously lose fat and gain muscle, typically by balancing nutrition and resistance training.
Muscle soreness that typically occurs 24 to 48 hours after a workout due to microscopic tears in muscle fibers during exercise.
A term used to describe someone who builds muscle without using performance-enhancing drugs (PEDs), such as anabolic steroids.
A slang term referring to performance-enhancing drugs (PEDs), such as steroids or growth hormones.