Weight Training Terminology

The basics of weight training begins with understanding terminology.  In any industry there are terms that help us discuss the most simple concepts to more intricate ones.  Weight training is no different.   Here are the most common terms that everyone needs to know and understand to have intelligent conversations about weight training and to be able to read, listen, and comprehend what others are saying when you go to learn from experts in the field.  

Repetition (Rep) 

number of times you complete a movement; example: you perform 10 pushups we would say you did 10 reps.  

Set

a grouping of reps; example: 10 pushups, rest, 10 pushups, rest.  You performed 2 sets of 10 reps  

Superset

Performing back to back sets of two different exercises with little or no rest

Weight/Load/Resistance

The amount of force which is required to be moved; example: the total weight on a barbell, dumbbell, machine, or cable.  

Rest

The amount of time in between sets; example: 10 pushups, 60 second rest, 10 pushups.  The rest is 60 seconds.  

Tempo

Speed at which the exercise is completed.  There are four aspects to tempo: (1) eccentric phase, (2) pause at bottom of rep, (3) concentric phase, (4) pause at top of rep.  Example: a lifter is performing a bench press movement.  The bar is unracked and the lifter takes 3 seconds to lower the weight to the chest, then immediately pushes the weight up extending the arms quickly which takes 1 second then immediately lowers the weight and repeats the cycle.  This would be a 3010 tempo.  

Volume

Total weight lifted over a specific period of time such as one training day, week, month, etc. Calculated as: (Exercise 1 - Reps x Sets x Load) + (Exercise 2 - Reps x Sets x Load), etc. 

Intensity

Percentage of 1RM.  Example: Lifters 1RM is 225 lbs. and performs a set with 200 lbs which is 89% of the lifters 1RM so the intensity is 89%.  

Frequency

How often something is performed.  Frequency can refer to how often a specific movement is performed, how often a muscle group is trained, or a specific workout is performed.  Typically frequency is a weekly measurement.  Example:  A lifter performs bench press Monday and Thursday.  The frequency is two or twice per week. 

1RM

1 repetition max; the maximum amount of weight a lifter can lift on a specific exercise;

PR or PB

Personal record or personal best. 

RPE

Rating of perceived exertion. This is a 0-10 scale with a rating of 10 meaning the lifter was unable to complete any more reps than the lifter performed.  A rating of 9 means the lifter would be able to complete 1 additional rep.  A rating of 8 means the lifter would be able to complete 2 additional reps, and so forth. 

AMRAP

“As Many Reps As Possible”. If a lifter is completing an “AMRAP set” the lifter will complete as many reps until the lifter reaches a point where no additional reps could be performed. 

Deloading

A period of time where the variables to weight training (i.e. - weight, reps, sets, volume, intensity, rest, frequency, etc.) are manipulated to decrease the work that is required to be completed to give the lifter a chance to recover more completely. 

Strength Training

The performance of physical exercises which are designed to improve strength and endurance. 

Hypertrophy

Increase in muscle size

Strength

The ability to produce force.

Power

The ability to produce force quickly. 

Spotter

An individual who watches over a lifter performing a lift to ensure safety

Weight Lifting

This term is used by amateurs and professionals in the field differently.  A professional will most likely use the term to mean Olympic Weight Lifting or Weight Lifting for short which is a form of competitive weight training.  The amateur will likely refer to this term as lifting weights in any format.  

Isolation Exercise

An exercise that requires movement in only one joint to complete the movement.  I.e. - bicep curl.

Compound Exercise

An exercise that requires movement in two or more joints to complete the movement. I.e - squat. 

Concentric Contraction

This is also known as the “positive” phase of an exercise.  This contraction is where the muscle is shortening.  I.e. - the up phase of a bicep curl when the bicep is shortening and contracting. 

Eccentric Contraction

This is also known as the “negative” phase of an exercise.  This contraction is where the muscle is lengthening.  I.e. - the down phase of a bicep curl when the muscle is lengthening.

If you didn’t know some of these terms before, now you do.  The first step to understanding a new subject is being able to read, listen, and comprehend information.  That starts with basic definitions.  I hope this article is helpful and useful.