Fitness Terms
Updated: Apr 24
A
As Many Reps As Possible (AMRAP)
AMRAP stands for "As Many Rounds As Possible". It is a type of workout that challenges participants to complete a set number of exercises in a given amount of time. The goal of AMRAP is to complete as many rounds of the exercises as possible within the time allotted. AMRAP workouts are a great way to test your endurance, strength, and cardiovascular capacity. Read More.
B
Basal Metabolic Rate (BMR)
BMR stands for Basal Metabolic Rate. It is an estimate of how many calories a person burns at rest. BMR is used as a measure of an individual's metabolic rate and can help in setting calorie intake goals. Read More.
Body Mass Index (BMI)
BMI stands for Body Mass Index. It is a measure of body fat based on height and weight that applies to both adult men and women. A BMI of 18.5-24.9 is considered normal. A BMI of 25 or higher is considered overweight, and a BMI of 30 or higher is considered obese. Read More.
Bulk
"Bulking" in fitness typically refers to a phase of dieting and training in which an individual aims to increase muscle mass, often at the expense of increasing body fat. This is often done by increasing calorie intake, usually from a diet high in protein, carbohydrates and healthy fats, and continuing strength training with a focus on progressive overload and muscle hypertrophy. The goal of bulking is to gain muscle mass and strength as much as possible. It's important to note that it's not uncommon for individuals to gain a significant amount of body fat during a bulk, and then they will focus on cutting to lose the excess body fat while maintaining the muscle they gained. This is called "cutting". Bodybuilding is art!
C
Circuit Training
Circuit training is an exercise program that combines strength training and cardiovascular exercises into one workout. In circuit training, you move from one exercise to the next with little to no rest in between. The exercises typically target different muscle groups and can include bodyweight exercises, strength training exercises, and aerobic exercises. Circuit training is a great way to get a full-body workout in a short amount of time.
Compound Movement
A compound exercise is an exercise that works multiple muscle groups at the same time. An example would be a squat because it works your quads, glutes, hamstrings, and calves.
Concentric
Concentric refers to the phase of the exercise where the muscle is actively contracting and shortening, while eccentric refers to the phase of the exercise where the muscle is actively lengthening and resisting the weight. For example, during a bicep curl, the concentric phase is when you are lifting the weight up, while the eccentric phase is when you are lowering the weight down. Both types are found in most exercises. Concentric movements tend to burn more calories while performing the movement, whereas eccentric movements burn calories in the following hours and days. They balance one another out for optimal calorie and fat burning, and muscle building
Cut
"Cutting" in fitness typically refers to a phase of dieting and training in which an individual aims to reduce their body fat while maintaining or increasing muscle mass. This is often done by reducing calorie intake, increasing cardiovascular exercise, and continuing strength training, with a focus on increasing muscle definition and reducing overall body fat. The goal of cutting is to achieve a leaner, more defined physique while preserving muscle mass.
D
Delayed Onset Muscle Soreness (DOMS)
DOMS stands for Delayed Onset Muscle Soreness, which is the pain and stiffness that can occur in the muscles several hours to days after an intense or unaccustomed exercise. Ever had your butt kicked during a personal training session or group fitness class to the point where you couldn't walk or lift your arms? To help relieve DOMS, it is recommended to do light exercise, such as walking, cycling, and swimming, to help reduce the stiffness and pain. Stretching and foam rolling can also help. Additionally, proper nutrition, hydration, and fitness supplements can help ease discomfort.
Drop Set
A "drop set" is a resistance training technique that focuses on completing reps until failure. This means you do the exercise until you cannot do it anymore. After that, you lighten the load between 10-15% and complete the exercise till failure. You would repeat this one or two more times, depending on how many sets you have.
Here is an example for shoulder presses:
Set 1: Do 6-8 reps with the heaviest you can go.
Set 2: Do 10-12 reps with weight dropped by 10-15%
Set 3: Drop the weight again by 10-15% and do 12-15
E
Eccentric
Eccentric refers to the phase of the exercise where the muscle is actively lengthening and resisting the weight, while concentric refers to the phase of the exercise where the muscle is actively contracting and shortening. For example, during a bicep curl, the concentric phase is when you are lifting the weight up, while the eccentric phase is when you are lowering the weight down. Both types are found in most exercises. Concentric movements tend to burn more calories while performing the movement, whereas eccentric movements burn calories in the following hours and days. They balance one another out for optimal calorie and fat burning, and muscle building.
H
High Intensity Interval Training (HIIT)
HIIT stands for High Intensity Interval Training. It is a type of workout that alternates between periods of intense activity and rest. HIIT is used to maximize calorie burn, increase aerobic capacity and improve overall fitness. efficient way to burn calories and improve fitness levels. HIIT is extremely beneficial for cardiovascular health and mobility.
Hypertrophy
Muscular hypertrophy is the growth of your muscle cells. It refers to when your muscles increase due to exercise. Weight training is the most effective way to improve hypertrophy. You want to get to a point in muscle fatigue in order to really make this effective. You can either do this by lifting heavy for fewer reps, or lifting light with more reps.
I
Interval Training
Interval training is a form of exercise that involves alternating periods of high-intensity and low-intensity exercise. The high-intensity exercise intervals are typically performed at near maximum effort for a short period (typically around 30 seconds to two minutes), followed by a low-intensity exercise interval of equal or slightly greater duration. Interval training is commonly used in cardiovascular and aerobic fitness training, and has been shown to be effective in improving athletic performance and overall fitness levels.
Isolation Movement
Isolation exercises are exercises that target one specific muscle group or joint. If you want to target or work on a specific area of the body, these are key. These are especially helpful if you are recovering from an injury and need to focus on strengthening one particular area. These exercises target one muscle group without stressing other muscles, and strengthen an area you feel is weaker than the rest of the body.
M
Macronutrients (Macros)
Macros is short for macronutrients. Macronutrients are your carbohydrates, fats, and proteins. They are nutrients that your body needs in order to produce energy. They are the building blocks to lose fat, gain lean muscle mass, and overall stay healthy. Proper nutrition is key!
Many gym goers measure how many macronutrients they are consuming in grams, in order to achieve their desired results. If you are looking to build muscle, you will have to eat a specific amount of carbs, protein, and fat. Many people take InBody Scans to see their body composition to better assess their goals and how much of each macro they should consume.
Maxing Out
Maxing out means you are lifting the absolute heaviest weight you can go. Your muscles and joints undergo a stress response from the load. Make sure you have a spotter to make sure you do not get hurt. If you are trying to get fit and healthy, this is not necessary. It should only be performed every so often to test your strength. It is better to get quality reps at 75-80% of the weight.
N
Negatives
In fitness, "negatives" refers to the eccentric part of a movement, or the lowering phase. This is when a muscle is under tension as it lengthens, often referred to as the "negative" part of a lift. Examples of negatives include the lowering of a weight during a bicep curl or the descent of the body while performing a squat. It is the eccentric part of an exercise.
P
Personal Record (PR)
PR stands for personal record, which is the highest level of performance a person has achieved in a particular exercise or activity. For example, if you ran a 5K race in 20 minutes, that would be your personal record. If you bench-pressed 135 lbs at 6 reps at most, that would be another personal record.
Personal Trainer (PT)
PT in a gym environment typically means personal trainer. Personal trainers typically help their clients develop exercise and nutrition plans to reach their fitness goals. They often provide one-on-one instruction and motivation to help people stay on track. They may also provide support and guidance to help clients make lifestyle changes that can improve their overall health and fitness. Additionally, personal trainers can also provide guidance on proper form and technique when performing exercises, as well as advice on how to incorporate physical activity into a client's daily routine.
Physical Therapy (PT)
Physical therapy is a type of health care that focuses on restoring and improving physical function, movement, and overall well-being by understanding and treating the physical, psychological, and social aspects of health. Physical therapists use evidence-based treatments, including exercises, manual therapy, education, and other modalities to help their patients improve strength, flexibility, balance, endurance, posture, and coordination. They also help patients manage pain, recover from injuries, and prevent further injuries.
Plateau
A "plateau" in regard to fitness means that your body has adjusted to the demands or intensity of the workout. As a result, your progress may be slowed since you are no longer pushing yourself. If this occurs, it may be time to switch up the workout plan or increase the weight.
Posterior Chain
The posterior chain are the muscles on the back side of your body such as lats, erector spinae, glutes, hamstrings, calves, and rear shoulders.
Progressive Overload
Progressive overload is a training technique used to continuously increase the demand placed on the body during a workout. This is done by gradually increasing the weight, reps, sets, intensity, or other variables over time in order to keep the body challenged and continually improve performance. This is absolutely necessary to build muscle. It is a vital component of weight training
R
Range of Motion (ROM)
ROM stands for Range of Motion. This is the extent or limit your joint can move within a particular exercise. It is the capability of your joint. You want to make sure you always have proper form while working out.
Reps
Reps is short for repetitions, which is a single time you perform the exercise. Sets are groups of repetitions. If an exercise says to do 3 sets with 12 reps, it means that you will perform 12 individual repetitions of the exercise. You would perform this 3x total, aka 3 sets. Make sure to take a rest between sets. For example, 12 reps, rest, 12 reps, rest, 12 reps, rest. See how you performed 12 reps, 3 times? Those are your 3 sets.
S
Sets
Reps is short for repetitions, which is a single time you perform the exercise. Sets are groups of repetitions. If an exercise says to do 3 sets with 12 reps, it means that you will perform 12 individual repetitions of the exercise. You would perform this 3x total, aka 3 sets. Make sure to take a rest between sets. For example, 12 reps, rest, 12 reps, rest, 12 reps, rest. See how you performed 12 reps, 3 times? Those are your 3 sets.
Spot
Spotting at the gym is when someone assists another individual during a weightlifting or exercise routine. The spotter provides support and helps ensure the person is lifting safely. They may help guide the person's movements, provide assistance when needed, or simply watch over them to make sure they are not overexerting themselves. When someone asks "Can you spot me?", they are asking you to be a spotter for them.
Superset
A superset is a type of resistance training that involves performing two exercises back-to-back, with no rest in between. Supersets can be performed with either the same muscle group, or different muscle groups. Supersets can be used to increase the intensity of your workout, as well as to save time. They can also be used to target specific muscle groups, or to increase the intensity of a workout.
T
Tabata
Tabata is a type of high intensity interval training (HIIT) that consists of eight rounds of 20-second work intervals followed by 10-second rest intervals. The goal of Tabata is to work as hard as possible during the 20-second work periods, allowing for maximum intensity in a short amount of time. This type of training is great for improving aerobic and anaerobic capacity, boosting metabolism, and burning fat.
U
Unilateral Exercise
Unilateral exercises are exercises that use only one limb. Rather than bench pressing or squatting which uses two arms or two legs, unilateral exercises focus on one leg or arm at a time. This is beneficial because you get to train both sides of the body equally. Sometimes, without you even realizing it, your dominant limb will exert more strength and take over in bilateral exercises. This can cause a muscle imbalance. To avoid this, it is recommended to incorporate unilateral exercises into your workouts.
Until Failure
"Until failure" in fitness refers to continuing an exercise or set of exercises until the point at which the individual can no longer perform the exercise with good form or with enough resistance to continue. At this point, the individual has reached muscle failure. This is often used in strength training as a way to maximize muscle growth and strength gains.
W
Work in
When someone asks to "Work in with you" at the gym, it means they want to share the equipment with you. Typically each of you will use the equipment in between each other's sets. You do your exercise, they use it while you rest, and so forth.