1RM (One Repetition Maximum): The maximum amount of weight you can lift for a single repetition of a given exercise.
AMRAP (As Many Rounds As Possible): A workout strategy where you perform as many rounds of a prescribed set of exercises as you can in a specified time period.
Barbell (BB): A long metal bar with weights attached at each end, commonly used for weightlifting exercises.
Bodyweight: Exercises that use your own body weight as resistance, such as push-ups, squats, and lunges.
Bulking: A phase of training focused on gaining muscle mass by consuming a calorie surplus.
Calories: Units of energy derived from food; tracking caloric intake is essential for fitness and body composition goals.
Cardio: Cardiovascular exercise that raises your heart rate and helps improve endurance, such as running, cycling, or swimming.
Cables: Equipment in the gym that uses cables and pulleys for resistance, often used for isolation exercises.
Circuit: A series of exercises performed consecutively with little to no rest in between.
Circuit Training: A workout method that combines strength and aerobic exercises in a circuit format.
Clamps/Collars/Clips: Devices used to secure weights onto a barbell to prevent them from sliding off during exercises.
Compound Exercise: A multi-joint movement that engages multiple muscle groups, such as squats or deadlifts.
Concentric: The phase of a movement where the muscle shortens, e.g., lifting a weight during a bicep curl.
Cutting: A phase of training focused on losing body fat while preserving muscle mass.
Deadlift: A compound exercise where you lift a barbell or other weight from the ground to a standing position.
Decline: Refers to a decline bench, an angled bench that allows for specific exercises targeting the lower chest.
DOMS (Delayed Onset Muscle Soreness): Muscle soreness that occurs 24-72 hours after intense exercise.
Drop Set: A technique where you perform an exercise until failure, then reduce the weight and continue without resting.
Dumbbell (DB): A handheld weight used for resistance training.
Eccentric: The phase of a movement where the muscle lengthens, e.g., lowering a weight during a bicep curl.
Endorphins: Feel-good hormones released during exercise, contributing to a sense of well-being.
EZ Bar: A shorter, curved barbell with angled hand positions, often used for bicep and tricep exercises.
Failure: The point during an exercise when you can no longer perform another repetition with proper form.
Form: The correct technique and posture used when performing exercises to maximise effectiveness and prevent injury.
Gains: Refers to muscle growth or improvements in strength and fitness.
Hypertrophy: The increase in muscle size, often a goal in bodybuilding.
HIIT (High-Intensity Interval Training): A workout method alternating between short, intense bursts of exercise and brief rest periods.
Isometric: Muscle contraction without a change in length, like holding a plank position.
Isolation Exercise: Targets a specific muscle group, such as bicep curls or leg extensions.
Kettlebell (KB): A cast-iron weight resembling a cannonball with a handle, used for various exercises.
Macros (Macronutrients): The three main nutrients: protein, carbohydrates, and fats, crucial for nutrition.
Machines: Resistance training equipment with guided movement patterns, suitable for beginners.
Negatives: Eccentric phase of an exercise, emphasising control during muscle lengthening.
Personal Best (PB) / Personal Record (PR): The highest weight or best performance you've achieved in a particular exercise.
Plyometrics: Exercises that involve rapid contraction and extension of muscles, enhancing power and explosiveness.
Plateau: A point in training where progress stalls; changing routines may be needed.
Pre-Workout: A supplement taken before exercise to enhance energy, focus, and performance.
Protein Shake: A drink containing protein, often consumed post-workout to aid muscle recovery.
Progressive Overload: Gradually increasing weight or resistance to continually challenge the body.
Range of Movement (ROM): The distance a joint can move through its full motion.
Reps (Repetitions): The number of times an exercise is performed in a set.
Rest Day: A day of rest to allow the body to recover from exercise.
Rest Period: The time taken between sets for recovery.
Squat Rack: Equipment used for performing squats, shoulder presses, and other exercises.
Spotter: A person who assists and ensures safety during weightlifting.
Superset: Alternating between two exercises with no rest in between.
Tempo: The speed at which you perform each phase of an exercise.
Time Under Tension (TUT): The total time a muscle is under stress during an exercise.
TRX (Total Resistance eXercise): Suspension training using straps for bodyweight exercises.
Warm-Up: Gentle exercises performed before a workout to prepare the body for more intense activity.
WOD (Workout of the Day): A daily workout regimen commonly used in CrossFit.
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