Strength training glossary

The heaviest weight you can lift once for a given exercise, with clean form.

e.g. If your bench press 1RM is 100 kg, you can lift 100 kg exactly once.

The most weight you can lift for a specific number of reps. Your 10RM is the weight you can lift exactly 10 times.

e.g. 10RM = 80 kg means you can do exactly 10 reps with 80 kg, not one more.

Your best-ever result on an exercise. A new PR is real, tangible progress worth celebrating!

e.g. You used to lift 90 kg and today you lift 95 kg → new Squat PR.

Ratio of your weight (kg) to your height squared (m²). A rough body-composition indicator — read it in context (muscle vs fat).

e.g. BMI = weight ÷ height² → 75 kg ÷ 1.75² = 24.5 (Normal). Normal range: 18.5–24.9.

Your 1RM divided by your bodyweight. Measures relative strength — useful to compare regardless of your build.

e.g. You weigh 80 kg and your 1RM is 100 kg → ratio 1.25 (Advanced level).

Total workload = weight × sets × reps. The higher the volume, the greater the muscle stimulus.

e.g. 3 sets × 10 reps × 80 kg = 2,400 kg of total volume.

A 1–10 scale for how hard a set felt. RPE 10 = maximal effort, no rep left. RPE 7 = about 3 reps in reserve.

e.g. RPE 8 means you could have done 2 more reps. Handy to manage intensity without going to failure.

Number of consecutive training days or weeks without a break. A high streak reflects consistency.

e.g. A 7-week streak = you've trained every week without exception for 7 weeks.

A block of reps performed back-to-back without pausing. You rest between sets before starting again.

e.g. "3 × 10" = 3 sets of 10 reps.

One full movement of an exercise, from the starting position back to that position.

e.g. One biceps curl rep = lift the weight all the way up, then lower it fully.

The pause between two sets to recover. Duration depends on your goal: short (30–60s) for endurance, long (3–5 min) for strength.

e.g. Max strength: 3–5 min rest. Hypertrophy: 60–90 s. Cardio/endurance: 30–60 s.

Two exercises performed back-to-back with no rest in between. Saves time and raises intensity.

e.g. Biceps curl → triceps extension with no pause = an arm superset. You rest after both.

A set where you drop the weight at muscular failure to keep doing reps. An advanced intensity technique.

e.g. 10 reps at 80 kg → failure → drop to 60 kg → more reps with no pause.

The point where you can't do another rep with good form. Training to failure is intense, not mandatory.

e.g. If you can't do the 11th rep → you reached failure on the 10th.

An exercise that works several joints and muscle groups at once. Very effective for building overall strength.

e.g. Squat (hips + knees + ankles), bench press (shoulders + elbows), deadlift.

An exercise that targets a single muscle or group with one joint movement. Great to finish a session.

e.g. Biceps curl (elbow only), triceps extension, lateral raises (shoulder only).

Aerobic effort that works the heart and lungs over time. Improves cardiovascular endurance and helps manage weight.

e.g. Running, cycling, rowing, jump rope — any sustained effort over 10 min.

High-Intensity Interval Training: alternating intense efforts with short recovery. Burns lots of calories in little time.

e.g. 30 s sprint + 30 s walk, repeated 10 times = a very effective 10-min HIIT.

Strength-to-weight ratio below 0.5. You're building your neuromuscular base. Progress is fast at this stage.

e.g. You weigh 80 kg and your 1RM is 35 kg → ratio 0.44 → Beginner level.

Ratio between 0.5 and 1. Technique is solid and progress is steady. You already outlift most people.

e.g. You weigh 80 kg and your 1RM is 72 kg → ratio 0.9 → Intermediate level.

Ratio between 1 and 1.5. You lift your bodyweight or more. A strong level that takes dedicated practice.

e.g. You weigh 80 kg and your 1RM is 104 kg → ratio 1.3 → Advanced level.

Ratio above 1.5. Competition level. Exceptional performance reserved for very experienced lifters.

e.g. You weigh 80 kg and your 1RM is 128 kg → ratio 1.6 → Elite level.

Building the ability to lift very heavy loads. Training with few reps (1–5) and long rests.

e.g. 5 sets × 3 reps at 90% of 1RM with 3–5 min rest.

Increasing muscle size through moderate loads and high volume. Reps in the 8–15 range.

e.g. 4 sets × 10–12 reps at 70–80% of 1RM with 60–90 s rest.

Reducing fat mass through a calorie deficit and exercise. Lifting preserves muscle during weight loss.

e.g. A mix of cardio + strength sessions with controlled calorie intake.

The ability to sustain physical effort over time. Training with light loads and high reps (15+).

e.g. 3 sets × 20 reps at 50–60% of 1RM with 30 s rest.

A mix of strength, endurance, mobility and flexibility for complete, balanced fitness.

e.g. Alternating strength sessions, moderate cardio and stretching through the week.