TERMINOLOGY

REPETITIONS (REPS):

A number of times you’ll repeat an exercise at once for a given SET.

SET:

A number of times you’ll repeat the designated repetitions of an exercise with rest intervals in between.

REPS & SETS:

Most often you’ll see an exercise prescribed as SETS X REPETITIONS (3 SETS X 10 REPETITIONS).

SUPERSET:

Two exercises paired together done one after another with little to no rest.

CIRCUIT:

Three or more exercises paired together done one after another with little to no rest, with a rest period at the end of the set.

EMOM:

Every Minute On the Minute – Starting on the go with a timer, you’ll perform the designated sets & reps of either a single exercise or group of exercises then rest the remainder of the minute. Repeat at the top of the next minute. Repeat for a designated amount of time.

MET CON:

Metabolic Conditioning – a form of strength-based cardiovascular training.

PR / PB:

Personal Record / Personal Best

AMRAP:

As Many Reps/Rounds As Possible (Usually for a given time or as a set)

Rep Max (RM):

The maximum amount of weight you can lift for a designated number of reps. Can be used to calculate weight for other rep schemes. Example: 70-80% OF 3 RM FOR AMRAP

MAX HEART RATE (HR):

220-AGE = BEATS PER MINUTE (BPM). This number is used for calculating heart rate targets based on percentages to find a healthy range for your heart to be working)

HIIT:

High-Intensity Interval Training – 30 sec-4 mins of work reaching 85-95% of max HR followed by 70-80% of work time of rest/active recovery.

MIC:

Moderate Intensity Cardio – Usually done as steady state or varying intervals similar to HIIT, but at 65-80% of max HR.

LISS:

Low-intensity steady state cardio – 50-60% max HR did without any “rest” interval.

OLYMPIC BARBELL (BB):

Single straight bar with the ability to load weight plates on either side onto a 2” diameter section. A nonolympic bar may be smaller or have preset weights on either side.

Conventional bar: 45lbs / 1.5 inches thick / 7 ft long

Women’s bar: 35lbs / 1 inch thick /6 ft long

Junior or Training bar: 15-25lbs / 1.5 inches thick /5 ft long

EZ CURL BAR:

4 ft bar that has curves for easier grip

HEX BAR OR TRAP BAR:

Hexagon-shaped bar is used most often for deadlifting but has various purposes. Can be beneficial for learning a deadlift with the weight to the sides of you, as well as with an elevated grip.

BAR CLIPS:

Holds the weight on the bars to prevent sliding during movement – always push the weight as close & snug to the middle/ other plates as possible.

If your gym is still in the 80s you’ll have something that looks like this…

If they’ve upgraded and invested the extra $10 it costs to save you a lifetime of hassle they’ll have these…

RANGE OF MOTION (ROM):

The degree of movement throughout a given exercise, or available to a joint.

CHALK:

Literally, dusted chalk is used to help grip.

SPOT / SPOTTER:

Having someone watch/support the lift in case you reach a point of failure.

COMPOUND EXERCISE:

Exercise involving 3 or more joints & full body muscles to perform [Squat, Bench Press, Deadlift]

ISOLATION/ACCESSORY WORK:

Exercise involving 2 joints & working a single/small group of muscles. [Bicep curls, Leg Extensions]

ISOMETRIC:

Muscle contraction without any change in muscle length (no movement).

CONCENTRIC:

Shortening phase of a muscle contraction. [Standing up out of a squat, pressing out of a bench press]

ECCENTRIC:

Lengthening phase of a muscle contraction. [Sitting down in a squat, lowering the weight in a deadlift]

PERIODIZATION:

A planned long-term cycle of training that is built around your goals, whether that be a competition of some kind or just life.

DELOAD:

An intentional lowering of load & intensity over a short period of time to fully recover.

TIME UNDER TENSION:

The amount of time a muscle is under mechanical tension with the load.

PROGRESSIVE OVERLOAD:

The slight but gradual increase of stress on the body in a way that the body can adapt to the demands placed on it.

WORKING SETS:

You’ve reached your goal weight for a lift or goal RPE/RIR for the designated set so you’re counting it as a sufficient working effort. Warm-up/ramp-up sets don’t count as one of your sets in a 3×10 – if you did 2 warm-up sets and counted them as part of your 3, you’d only get one hard-working set in.

UNILATERAL:

Exercise has done on a single side, upper or lower. Example: single-arm bicep curl.

IPSILATERAL:

Exercise has been done on the same side as the stabilization but still single arm/leg. Example: right side single arm bicep curl did while standing on the right leg.

CONTRALATERAL:

Exercise has been done as a single, but occurring on the opposite side of the stabilization. Example: right side single arm bicep curl did while standing on the left leg.

BILATERAL:

Both sides of the body. Ex: 2-arm bicep curl

Share this post

Hi, I'm Brooke

Women’s Functional Nutritionist & Fitness Specialist along with CEO of Elysian Women’s Wellness.

God, family, fitness – in that order.  Fitness isn’t my job, it’s my passion. My favorite things include traveling the world, being a mama and making a difference.  

14 years of experience in the wellness industry has brought me to an understanding that when you’re ready – you’ll do it. So when you are, we’re here to keep you simply well.

METABOLIC oPTIMIZATION METHOD
(1-1 ONLINE COACHING)

The last “program” you’ll ever buy. Your individualized training & nutrition plan that teaches the why & how to create lasting changes with me by your side every step of the way!

GET YOUR FREE HEALTHY HORMONE BLUEPRINT!

Thank you for subscribing!

This error message is only visible to WordPress admins

Error: No feed found.

Please go to the Instagram Feed settings page to create a feed.

LEvel Up Programming

Level 0, 1, 2 & 3: Level Up your workouts with beginner to advanced plans designed with a focus lift each month, progressive overload, instructional videos & all inclusive training & nutrition guides.