Like any field, fitness is full of jargon. There is a lot to learn when you start a training program. From training variables to the names of each exercise — it is A LOT.
As personal trainers, we live and breathe these terms, but we understand that for many folks, you are hearing a lot of these things for the first time.
At Eastside Athletics, we put a heavy emphasis on education during our sessions together. We understand that having a personal trainer indefinitley isn’t sustainable and we want to give you the tools and knowledge that you need to be successful with training independently for years to come. That said, our team of personal trainers and strength coaches have put together a glossary of essential “gym jargon” to get you started.
Programming Terms
- Rep (Repetition): The number of times you lift and lower a weight in one set.
- Set: A group of reps. For example, if you do 3 sets of 12 reps (3×12), you perform 12 reps, rest, and repeat twice more.
- Ramp Up Sets: Light sets done before the main sets to prepare your body without causing fatigue.
- Working Sets: Sets where most of the workout’s volume occurs, usually at a lower weight after the top sets.
- Top Set: The heaviest and most intense set performed right after ramp-up sets.
- Straight Sets: Sets with a uniform number of reps and weight.
- Superset: Two different exercises performed consecutively with little to no rest.
- Tri-set: Three different exercises performed consecutively with little to no rest.
- Tempo: The speed of reps, indicated by a sequence like 3120 (eccentric, pause, concentric, end).
- Intensity: How heavy a weight is compared to your one-rep max (1RM).
- Volume: The total reps and sets completed in a workout.
- 1RM (One Rep Max): The maximum weight you can lift for one rep.
- RPE (Rating of Perceived Exertion): Your own rating of how hard an exercise feels, from 0-10.
- RIR (Reps In Reserve): How many more reps you could have done, an inverse measure of RPE.
- Failure: The point where you can’t perform another rep.
- Technical Failure: Can’t perform another rep with good form.
- Absolute Failure: Physically can’t move the weight.
- AMRAP (As Many Reps As Possible): Perform as many reps as possible until failure.
- Loading: A period of increased training intensity, volume, or frequency to elicit adaptation.
- Deloading: A period of reduced intensity, volume, or frequency for recovery.
Conditioning Terms
- Aerobic Exercise: Sustained exercise where muscles have enough oxygen (e.g., running, cycling).
- Anaerobic Exercise: Intense, short bursts of activity where oxygen demand exceeds supply (e.g., sprints, heavy lifting).
- LISS (Low Intensity Steady State): Cardio at a steady, manageable pace.
- HIIT (High Intensity Interval Training): Short bursts of intense exercise with long recovery periods.
- Circuit Training: Back-to-back exercises with no rest in between.
- Zone Heart Rate Training:
- Zone 1: Easy pace, can hold a conversation.
- Zone 2: Low intensity, still able to talk.
- Zone 3: Moderate intensity, short answers.
- Zone 4: High intensity, difficult to talk.
- Zone 5: Max effort, very hard to talk.
- Parasympathetic Nervous System: Manages rest and digestion, lowers heart rate.
- Sympathetic Nervous System: Manages stress and exercise, raises heart rate.
- HRV (Heart Rate Variability): The time variation between heartbeats, indicating fitness and recovery levels.
Lifting Experience
- Novice Lifter: Recovers and adapts within 24-72 hours, can increase weight regularly.
- Intermediate Lifter: Recovers and adapts weekly, sets new PRs less frequently.
- Advanced Lifter: Recovers and adapts monthly, new PRs every 1-3 months.
Biomechanics & Physiology
- Concentric Contraction: Muscle shortens under load (e.g., curling a dumbbell).
- Eccentric Contraction: Muscle lengthens under load (e.g., lowering into a squat).
- Isometric Contraction: Muscle contracts without movement (e.g., holding a plank).
- Compound Movement: Exercises involving multiple joints and muscle groups (e.g., squats, deadlifts).
- Isolation Movement: Exercises targeting one joint and muscle group (e.g., bicep curls).
- Supplemental Exercise: Supports the main exercise, usually performed right after it.
- Accessory Exercise: Increases work capacity, hypertrophy, and supports main lifts (e.g., chin-ups).
- Plyometrics: Rapid eccentric contraction followed by explosive concentric contraction (e.g., jump squats).
- Hypertrophy: Increase in muscle size.
- Atrophy: Decrease in muscle size.
- DOMS (Delayed Onset Muscle Soreness): Soreness occurring 1-2 days after new or intense exercise.
Understanding these terms will help you get the most out of your workouts and advance in your fitness journey. Whether you’re training with one of our personals trainer here in Bellevue, Washington, or on your own, knowing these concepts will serve you well. Happy training!
— The Eastside Athletics Team