A comprehensive guide to the terminology used in resistance training, including definitions and explanations for key terms such as reps, sets, and supplements.


Carbohydrates: A macronutrient that is the primary energy source for the body, found in foods such as grains, fruits, and vegetables.


Cardio: An exercise that increases heart rate and improves cardiovascular fitness, such as running or cycling.


Compound exercises: Exercises that involve multiple muscle groups and joints, such as squats or push-ups.


Cool-down: A series of exercises or movements performed after a workout to help the body recover and return to a state of rest.


DOMS: Delayed Onset Muscle Soreness, the muscle soreness that can occur a day or two after a workout.


Eccentric contraction: A muscle contraction occurs when a muscle lengthens under tension.


Endurance training: A type of training that focuses on improving the body's ability to sustain physical activity for an extended period.


Fat: A macronutrient that is essential for energy production and hormone synthesis, found in foods such as nuts, seeds, and avocados.


Full-body routine: A workout plan that trains all major muscle groups in each workout.


Gainer: A supplement with high calories and protein, often used to help build muscle mass.


Grip: How the hands are positioned on weight or equipment during an exercise.


High-intensity interval training (HIIT): A type of training that involves short bursts of intense exercise followed by periods of rest.


Isolation exercises: Exercises that target a specific muscle group, such as bicep curls or leg extensions.


Isometric contraction: A muscle contraction in which the muscle does not change length.


Isotonic contraction: A muscle contraction in which the muscle changes length while lifting a constant load.


Loading: The process of gradually increasing the amount of weight or resistance used in training.


Macronutrient: A class of nutrients the body needs in large amounts, including protein, carbohydrates, and fats.


Overload: The principle of progressively increasing the demands placed on the body during training to stimulate muscle growth and adaptation.


Periodization: The systematic planning of training and progression to avoid plateaus and optimize results.


Plateau: A point of stagnation in progress, often resulting from the body adapting to the demands of a workout.


Plyometrics: A type of training that involves explosive, high-impact movements, often used to improve power and speed.


Post-workout: A supplement or drink taken after a workout to aid recovery and muscle growth.


PR: Personal Record, the highest number of reps or weights lifted in a particular exercise.


Pre-workout: A supplement or drink is taken before a workout to boost energy and performance.


Progression: Increasing the intensity or difficulty of a workout over time.


Protein: A macronutrient that helps build and repair tissues, including muscle. It is found in foods such as meat, dairy, and beans.


Range of motion (ROM): The full movement of a joint during an exercise.


Rep: A single repetition of an exercise, such as lifting a weight or performing a push-up.


Repetition (rep): One complete movement of an exercise.


Resistance: The force or load being lifted or moved during an exercise.


Rest day: A day of the week when no workouts are scheduled to allow the body time to rest and recover.


Rest interval: The time taken between sets to allow the body to recover.


Set: A group of reps performed in a row, typically followed by a rest period.


Split routine: A workout plan divides the body into muscle groups and trains them on different days.


Spotter: A person who assists a lifter during a workout, often providing support or encouragement.


Stabilizer muscles: The muscles that support and control the movement of the primary muscles being trained.


Superset: A set of two exercises performed back-to-back without rest in between.


Supplement: A product that enhances the body's natural abilities, such as protein powders or creatine.


Warm-up: A series of exercises or movements performed before a workout to increase blood flow, reduce the risk of injury, and prepare the body for the work ahead.


Testosterone: A hormone produced by the testicles that play a key role in muscle growth and repair.


BCAA (Branched-Chain Amino Acids): A group of essential amino acids necessary for muscle growth and repair.