Gym Terminology Guide
- Repetition (Rep): A single complete movement of an exercise. For example, performing one bicep curl from the start position to the top and back down.
- Set: A group of repetitions performed consecutively without rest. For instance, doing three sets of 10 reps of squats means performing 10 squats, resting, and repeating for a total of three sets.
- Rest Interval (RI): The amount of time taken between sets for recovery. Rest intervals can vary depending on training goals and exercise intensity. For example, a 30-second rest interval between sets of push-ups.
- Super Set: Performing two different exercises back-to-back with little to no rest in between. Super sets can target opposing muscle groups or the same muscle group for added intensity. An example would be combining bench press with bent-over rows.
- Drop Set: Performing a set to failure, then immediately reducing the weight and continuing with another set without rest. Drop sets help promote muscle fatigue and increase intensity. For example, starting with bicep curls using a heavier weight, reaching failure, and immediately switching to a lighter weight to continue the exercise.
- Circuit Training: A series of exercises performed consecutively, targeting different muscle groups or exercises without rest. Completing a set of push-ups, followed by lunges, then squats, and repeating the circuit for a specific number of rounds.
- Superset: Performing two exercises targeting different muscle groups without rest in between. For instance, combining chest press with tricep dips.
- One Rep Max (1RM): The maximum amount of weight an individual can lift for one repetition with proper form. One rep max testing is commonly used to gauge strength levels and determine training intensities.
- Tempo: The speed at which an exercise is performed, often expressed in a four-digit format. The first number represents the eccentric phase (lowering the weight), the second number denotes any pause at the midpoint, the third number represents the concentric phase (lifting the weight), and the final number represents any pause at the top. For example, a 2-0-2-0 tempo for a squat indicates a two-second descent, no pause, a two-second ascent, and no pause at the top.
- Range of Motion (ROM): The full movement capability of a joint during an exercise. Performing exercises through a full range of motion helps enhance flexibility, strength, and joint health.
- Rate of Perceived Exertion (RPE): A subjective scale used to measure the intensity of exercise based on an individual’s perception of effort. It’s often expressed on a scale of 1-10, with 1 being very light activity and 10 being maximum exertion. RPE helps guide exercise intensity and is useful for adjusting training loads. For example, an RPE of 7-8 might indicate a challenging but manageable level of effort.
Remember, familiarizing yourself with these terms and understanding their meaning will help you communicate effectively and confidently in the gym environment. If you’re ever unsure about a specific term or how to perform an exercise correctly, don’t hesitate to seek guidance from a qualified fitness professional.