Fitness Glossary: 100+ Exercise Terms Explained

New to fitness? The jargon can be overwhelming. RPE, AMRAP, progressive overload, hypertrophy—what does it all mean?

This glossary defines the most common fitness terms so you can understand any workout program, article, or gym conversation.

Training Terms

Reps (Repetitions)

One complete movement of an exercise. One squat = one rep.

Sets

A group of consecutive reps. "3 sets of 10" means do 10 reps, rest, repeat twice more.

Rest Period

Time between sets. Varies by goal (30 seconds to 5 minutes).

Tempo

Speed of each rep phase. Written as 4 numbers (e.g., 3-1-2-0):

First: Eccentric (lowering) in seconds
Second: Pause at bottom
Third: Concentric (lifting) in seconds
Fourth: Pause at top

Progressive Overload

Gradually increasing training demands over time. The fundamental principle of improvement.

Volume

Total amount of work. Usually: sets × reps × weight. "High volume" = lots of work.

Intensity

How heavy or hard. Can refer to weight (% of max) or effort level.

Frequency

How often you train (per week). "Training frequency" = sessions per week.

Density

Amount of work in a given time. More work in less time = higher density.

Deload

Planned reduction in training stress (typically 40-50% less volume) to allow recovery.

Periodization

Systematic planning of training over time, varying volume and intensity in cycles.

Mesocycle

A training block, typically 3-6 weeks with a specific focus.

Microcycle

One week of training.

Macrocycle

A longer training period (months to a year) containing multiple mesocycles.

Intensity and Effort Terms

RPE (Rate of Perceived Exertion)

Subjective effort rating, usually 1-10. RPE 10 = maximum effort.

RIR (Reps in Reserve)

How many reps you could have done. "2 RIR" = you stopped 2 reps before failure.

1RM (One-Rep Max)

The maximum weight you can lift for one rep with good form.

AMRAP

"As Many Reps As Possible" - do reps until you can't anymore.

To Failure

Continuing until you physically cannot complete another rep.

Technical Failure

When form breaks down, even if you could grind out more reps.

PR (Personal Record)

Your best performance on a given lift or exercise.

Max Effort

Training at or near your maximum capacity.

Submaximal

Training below your maximum, leaving reps in reserve.

Exercise Types

Compound Exercise

Moves multiple joints and muscles. Examples: squat, deadlift, bench press.

Isolation Exercise

Targets one muscle group with single-joint movement. Examples: bicep curl, leg extension.

Bilateral

Using both limbs together. Example: barbell squat.

Unilateral

Using one limb at a time. Example: single-leg squat.

Isometric

Muscle contracts without movement. Example: plank, wall sit.

Concentric

The lifting/shortening phase. Example: standing up in a squat.

Eccentric

The lowering/lengthening phase. Example: lowering into a squat.

Plyometric

Explosive movements using stretch-shortening cycle. Examples: box jumps, bounds.

Ballistic

Fast, explosive movements. Examples: medicine ball throws, jump squats.

Movement Patterns

Push

Moving resistance away from body. Examples: bench press, overhead press.

Pull

Moving resistance toward body. Examples: rows, pull-ups.

Squat

Bending at hips and knees while keeping torso upright.

Hinge

Bending at hips with minimal knee bend. Examples: deadlift, Romanian deadlift.

Lunge

Single-leg stance with one foot forward.

Rotation

Twisting movement around the spine.

Anti-Rotation

Resisting rotational forces. Example: Pallof press.

Carry

Walking while holding weight. Example: farmer's walk.

Body and Muscle Terms

Agonist

The primary muscle performing a movement. Biceps during a curl.

Antagonist

The muscle opposing the movement. Triceps during a curl.

Synergist

Helper muscles assisting the movement.

Stabilizer

Muscles holding joints steady during movement.

Front of the body.

Posterior

Back of the body.

Lateral

Side of the body.

Medial

Toward the midline of the body.

Proximal

Closer to the center of the body.

Distal

Farther from the center of the body.

Core

Muscles of the trunk that stabilize the spine and pelvis.

Posterior Chain

Muscles on the back of the body: glutes, hamstrings, back.

Kinetic Chain

The interconnected system of muscles, joints, and nerves working together.

Cardio Terms

LISS (Low-Intensity Steady State)

Continuous, low-intensity cardio. Example: easy walking.

MISS (Moderate-Intensity Steady State)

Continuous, moderate-intensity cardio. Example: jogging.

HIIT (High-Intensity Interval Training)

Alternating high-intensity bursts with recovery periods.

SIT (Sprint Interval Training)

Maximum-effort sprints with longer recovery.

VO2 Max

Maximum oxygen uptake. A measure of aerobic fitness.

Lactate Threshold

Intensity where lactate accumulates faster than it's cleared. "Threshold pace."

Aerobic

Using oxygen for energy. Lower intensity, longer duration.

Anaerobic

Without oxygen. Higher intensity, shorter duration.

Heart Rate Zones

Training intensities based on percentage of maximum heart rate.

Steady State

Maintaining consistent intensity throughout.

Intervals

Alternating periods of higher and lower intensity.

EPOC (Excess Post-Exercise Oxygen Consumption)

Elevated calorie burn after exercise. "Afterburn effect."

Program Design Terms

Split

How training is divided across the week. Examples: full body, upper/lower, push/pull/legs.

Full Body

Training all major muscle groups in one session.

Upper/Lower Split

Alternating upper body and lower body days.

Push/Pull/Legs (PPL)

Dividing training by movement pattern.

Bro Split

Training one muscle group per day (chest Monday, back Tuesday, etc.).

Superset

Two exercises performed back-to-back without rest.

Compound Set

Two exercises for the same muscle group, back-to-back.

Giant Set

Three or more exercises performed consecutively.

Circuit

Multiple exercises performed in sequence with minimal rest.

Drop Set

Reducing weight after reaching failure and continuing.

Rest-Pause

Brief rest mid-set to get additional reps.

Pyramid

Increasing weight with each set (or decreasing).

Wave Loading

Alternating heavier and lighter sets within a session.

Cluster Set

Breaking a set into mini-sets with brief rest (10-20 sec) between.

Physiology Terms

Hypertrophy

Muscle growth (increased muscle fiber size).

Atrophy

Muscle loss (decreased muscle size).

Muscle Protein Synthesis (MPS)

The process of building new muscle protein.

DOMS (Delayed Onset Muscle Soreness)

Muscle soreness 24-72 hours after exercise.

Adaptation

The body's response to training stimulus.

Overtraining

Accumulated fatigue exceeding recovery capacity.

Overreaching

Short-term excessive fatigue, recoverable with rest.

Supercompensation

The body rebuilding stronger after training stress.

Motor Unit

A motor neuron and all the muscle fibers it controls.

Recruitment

Activating motor units to produce force.

Rate Coding

How fast motor units fire, affecting force production.

Neuroplasticity

The nervous system's ability to adapt and learn.

Nutrition Terms

Macros (Macronutrients)

Protein, carbohydrates, and fats.

Protein

Building block for muscle. 4 calories per gram.

Carbohydrates

Primary energy source. 4 calories per gram.

Fat

Essential nutrient and energy source. 9 calories per gram.

Calories

Unit of energy. Determines weight change.

Caloric Surplus

Eating more than you burn. Required for muscle gain.

Caloric Deficit

Eating less than you burn. Required for fat loss.

Maintenance Calories

The amount you burn daily (eating this = weight stays stable).

TDEE (Total Daily Energy Expenditure)

Total calories burned in a day.

BMR (Basal Metabolic Rate)

Calories burned at complete rest.

Anabolic

Building up (muscle growth, tissue repair).

Catabolic

Breaking down (muscle loss, energy release).

Flexibility and Mobility Terms

Flexibility

Passive range of motion (how far a muscle can stretch).

Mobility

Active range of motion under control.

ROM (Range of Motion)

How far a joint can move.

Static Stretching

Holding a stretch in a fixed position.

Dynamic Stretching

Moving through range of motion repeatedly.

PNF (Proprioceptive Neuromuscular Facilitation)

Contract-relax stretching technique.

Foam Rolling

Self-myofascial release using a foam cylinder.

Trigger Point

A tight, sensitive spot in muscle tissue.

CARs (Controlled Articular Rotations)

Active joint circles at end range.

Workout Format Terms

Warm-Up

Preparation before main workout.

Cool-Down

Light activity and stretching after workout.

Working Sets

The main, challenging sets (not warm-ups).

Accessory Work

Supplementary exercises after main lifts.

Finisher

A challenging exercise or circuit at the end of a workout.

Active Recovery

Light activity on rest days (walking, easy cycling).

Prehab

Exercises to prevent injury before it happens.

Rehab

Exercises to recover from injury.

Gym Equipment Terms

Barbell

Long bar held with both hands. Standard = 45 lbs.

Dumbbell

Short weight held in one hand.

Kettlebell

Ball-shaped weight with handle.

Cable Machine

Pulley system with adjustable weight stack.

Smith Machine

Barbell fixed to vertical rails.

Power Rack

Safety cage for barbell exercises.

Bench

Flat or adjustable platform for exercises.

Resistance Band

Elastic band providing variable resistance.

Plates

Weight discs added to barbells.

Collar/Clip

Secures plates on the barbell.

Common Acronyms

| Acronym | Meaning | |---------|---------| | AMRAP | As Many Reps As Possible | | EMOM | Every Minute On the Minute | | HIIT | High-Intensity Interval Training | | LISS | Low-Intensity Steady State | | PPL | Push/Pull/Legs | | RPE | Rate of Perceived Exertion | | RIR | Reps in Reserve | | ROM | Range of Motion | | PR | Personal Record | | 1RM | One-Rep Max | | DOMS | Delayed Onset Muscle Soreness | | MPS | Muscle Protein Synthesis | | TDEE | Total Daily Energy Expenditure | | BMR | Basal Metabolic Rate | | CARs | Controlled Articular Rotations | | PNF | Proprioceptive Neuromuscular Facilitation |

Key Takeaways

This glossary covers the essential terms you'll encounter in fitness. Bookmark it and refer back when you encounter unfamiliar jargon.

Remember: Understanding the terms helps, but applying the concepts consistently is what produces results.