Strength training glossary
This strength training glossary explains the terms in your workout log. First, find a term. Then open it for an example and a logging tip.
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40 terms in the glossary
Accessory exercise
An accessory exercise supports a plan's main lifts or other training goals.
For example, a lifter adds rows alongside their main pressing work.
Active recovery
Active recovery uses light activity during a recovery period in place of a hard session.
For example, an easy walk is a different demand from another hard leg workout.
Bilateral exercise
A bilateral exercise uses both arms or both legs together.
For example, both legs contribute to a conventional barbell squat.
Bodyweight exercise
A bodyweight exercise uses your body's mass as resistance.
For example, a push-up uses your bodyweight, with hand and foot position changing the task.
Compound exercise
A compound exercise moves more than one joint.
For example, a squat involves movement at the hips and knees.
Concentric
A concentric muscle action happens when an active muscle shortens as it produces force.
For example, your elbow flexors act concentrically as you lift a dumbbell in a curl.
Deload
A deload is a planned spell of less demanding training within a longer program.
For example, a program temporarily reduces sets, load or another demand before building again.
Drop set
A drop set extends a set: you lower the weight, then do more reps.
For example, after a set of curls, you switch to lighter dumbbells and continue.
Eccentric
An eccentric muscle action happens when an active muscle lengthens as it resists a load.
For example, your elbow flexors work eccentrically as you lower a dumbbell during a curl.
Estimated one-rep max
An estimated one-rep max uses a logged set to predict the most weight you might lift once.
For example, an app uses the weight and completed reps in a set to display an estimated 1RM.
Failure
Failure is the point where you cannot finish one more rep to the chosen form standard.
For example, you cannot finish another full repetition with the technique required by your program.
Flexibility
Flexibility is how much range your tissues and joints allow.
For example, a hamstring stretch explores the available movement around the hip.
Frequency
Frequency means how often you train in a set span of time.
For example, training twice in a week gives a weekly session frequency of two.
Full-body training
Full-body training works major parts of your upper and lower body in one session.
For example, a session with a squat, press and row can be organized as full-body training.
Hypertrophy
Hypertrophy means an increase in muscle size.
For example, a training program may organize exercises and sets with muscle growth as its main goal.
Intensity
Intensity describes how hard a task is. It can refer to the load or to your effort.
For example, a plan may describe intensity as a percentage of maximum load, while you describe a set using RPE.
Isolation exercise
An isolation exercise focuses mainly on movement at one joint.
For example, a leg extension primarily moves at the knee.
Isometric
An isometric muscle action produces force with little or no change in muscle length or joint position.
For example, you hold a position against a resistance instead of moving through repetitions.
Mobility
Mobility is your ability to move through a range of motion with control.
For example, you use a controlled ankle movement to explore a position needed for your squat.
Personal record
A personal record is your best logged result for a clearly defined move or measure.
For example, you log more reps at your usual bench-press weight than in any earlier recorded session.
Progressive overload
Progressive overload means raising the demand of your training over time as your ability grows.
For example, you perform another controlled rep at the same weight before increasing the load in a later session.
Push/pull/legs
Push/pull/legs splits pushing moves, pulling moves and leg work into separate sessions.
For example, presses go in Push, rows go in Pull, and squats go in Legs.
Range of motion
Range of motion is how far you move a joint or travel through a rep.
For example, a squat's depth is one part of the movement range you use.
Recovery
Recovery is the process of getting ready again after training and other demands.
For example, you adjust the next session after considering sleep, fatigue and how your warm-up feels.
Rep
A rep is one full repeat of an exercise move.
For example, lowering and raising the weight once in a dumbbell curl is one rep. Eight repetitions make eight reps.
Rest interval
A rest interval is the time from the end of one set to the start of the next.
For example, a rest timer starts after you finish your first set of rows.
RIR
RIR means repetitions in reserve. It is your estimate of how many more reps you could do before failure.
For example, you finish a set believing you could complete two more controlled reps and record 2 RIR.
Routine
A routine is a saved list of moves and planned sets for a workout.
For example, save your usual upper-body session so you can start from it next time.
RPE
RPE means rating of perceived exertion. It is a scale for how hard an effort feels.
For example, after a set, you use the scale supplied by your program to record its difficulty.
Set
A set is a group of reps you do before a rest.
For example, eight curls followed by a rest is one set of eight reps.
Strength
Strength is your ability to produce force in a given task.
For example, a squat performance is one way to assess strength in that movement.
Superset
A superset pairs two moves in a row before the planned rest.
For example, you perform a curl followed by a triceps extension, then rest.
Tempo
Tempo is the timing of each part of a rep.
For example, a plan asks you to lower a weight for three seconds, pause, then lift it.
Training split
A training split divides your work across sessions in a schedule you repeat.
For example, an upper/lower split separates upper-body and lower-body workouts.
Training volume
Training volume is how much work you do, based on a stated measure.
For example, three sets of eight reps is 24 repetitions; multiplying by the load gives a different volume measure.
Unilateral exercise
A unilateral exercise uses one arm or leg for the main work at a time.
For example, a single-arm dumbbell row trains one side before you switch.
Upper/lower split
An upper/lower split puts upper-body and lower-body work in separate sessions.
For example, one day contains presses and rows; another contains squats and leg curls.
Warm-up set
A warm-up set helps you prepare for the main sets of a move.
For example, before a heavier squat, you perform lighter sets to practice the movement and approach the working weight.
Working set
A working set counts as the main work for a move after you warm up.
For example, you warm up with lighter presses, then record three working sets at your planned load.
Workout consistency
Workout consistency means returning to training over time in a way that fits your life and plan.
For example, you return to your next planned session after missing a workout.