Fitness has its own vocabulary, and terms like 1RM, AMRAP, RPE, DOMS and progressive overload can be confusing when you start training. This glossary explains the most common terms you will see in workout plans, group classes, apps and coaching, grouped by category so you can find what you need quickly. Understanding the language makes it easier to follow programs, train safely and talk with coaches about your goals.
The guide is organized into training structure, strength, cardio and conditioning, recovery and body, and movement terms, followed by tips for using the terms in practice and common misunderstandings.
Training structure terms
| Term | Meaning |
|---|---|
| Rep | One repetition of an exercise |
| Set | A group of repetitions done without rest |
| Superset | Two exercises done back to back with no rest between them |
| Circuit | A series of exercises done in sequence with little rest |
| AMRAP | As many reps or rounds as possible in a set time |
| EMOM | Every minute on the minute: start a set at the top of each minute and rest for the remainder |
| Tempo | The speed of each phase of a lift, often written as numbers such as 3-1-1 |
| Periodization | Planning training in phases with different goals across weeks or months |
| Deload | A planned lighter week to allow recovery |
Strength terms
| Term | Meaning |
|---|---|
| 1RM | One-rep max: the most weight you can lift once with good form |
| Progressive overload | Gradually increasing weight, reps or difficulty over time to keep improving |
| Compound exercise | A movement using several joints and muscle groups, such as a squat or deadlift |
| Isolation exercise | A movement focused on one joint or muscle, such as a biceps curl |
| Hypertrophy | Growth in muscle size |
| Concentric | The phase where a muscle shortens, such as lifting the weight |
| Eccentric | The phase where a muscle lengthens under load, such as lowering the weight |
| Isometric | Holding a position without movement, such as a plank |
| RPE | Rate of perceived exertion, often on a 1 to 10 scale, used to judge effort |
| RIR | Reps in reserve: how many more reps you could have done at the end of a set |
Cardio and conditioning terms
| Term | Meaning |
|---|---|
| HIIT | High-intensity interval training: hard bursts of effort separated by short rest or easy periods |
| Tabata | A HIIT format of 20 seconds hard work and 10 seconds rest, repeated for 8 rounds, totaling 4 minutes |
| Steady-state cardio | Continuous exercise at a consistent, moderate intensity, such as a steady jog |
| VO2 max | The maximum rate at which the body can use oxygen during exercise, a measure of aerobic fitness |
| Heart rate zones | Ranges of heart rate used to guide training intensity, from easy to maximal |
| Anaerobic | High-intensity effort that relies mainly on energy systems not using oxygen, sustainable only briefly |
| Aerobic | Lower to moderate intensity effort fueled mainly with oxygen, sustainable for longer |
| EPOC | Excess post-exercise oxygen consumption: elevated oxygen use and energy expenditure after hard exercise |
Recovery and body terms
| Term | Meaning |
|---|---|
| DOMS | Delayed onset muscle soreness: stiffness and soreness that usually appears a day or two after unfamiliar or intense exercise |
| Active recovery | Light activity, such as walking or easy cycling, used to help recovery |
| Mobility | The ability to move a joint actively through its range of motion |
| Flexibility | The range a muscle and joint can reach, often passively |
| Warm-up | Light activity and dynamic movements that prepare the body for training |
| Cool-down | Easy activity and gentle stretching after training |
| Overtraining | A state of prolonged fatigue and reduced performance from too much training without enough recovery |
Movement and technique terms
- Hinge: Bending at the hips with a neutral spine, as in a deadlift or kettlebell swing.
- Squat pattern: Bending at the hips, knees and ankles together to lower the body.
- Push and pull: Movement categories for pressing away from the body and pulling toward it.
- Core bracing: Tightening the trunk muscles to protect the spine during lifts.
- Range of motion: How far a joint moves during an exercise.
- Plyometrics: Explosive jumping and bounding exercises that train power.
Equipment and nutrition terms
| Term | Meaning |
|---|---|
| Free weights | Dumbbells, barbells and kettlebells that are not attached to a machine |
| Kettlebell | A cast-iron weight with a handle, used for swings, carries and presses |
| Resistance band | An elastic band that adds resistance to exercises |
| Rack | A frame that holds a barbell at set heights, often with safety bars |
| Macros | Short for macronutrients: protein, carbohydrate and fat |
| Calorie deficit | Eating fewer calories than you use, which leads to weight loss over time |
| Calorie surplus | Eating more calories than you use, often used to support muscle gain |
| Hydration | Maintaining enough fluid in the body for health and performance |
| Pre-workout | A meal, snack or supplement taken before training |
| Recovery meal | A post-training meal combining protein and carbohydrate |
Supplements, including pre-workout products, vary widely in ingredients and quality. Food should form the basis of your nutrition, and anyone considering supplements should check with a healthcare professional, especially young athletes and those who are tested under anti-doping rules.
How to use these terms in practice
- Read the plan carefully. A workout written as “3 x 8 at RPE 7” means three sets of eight reps at an effort where you could do about three more.
- Use RPE or RIR to adjust. On tired days, keep the same effort level rather than forcing the same weight.
- Apply progressive overload slowly. Small increases in weight, reps or sets each week are safer than big jumps.
- Plan deloads. Many programs include a lighter week every few weeks to support recovery.
- Ask when unsure. Coaches and instructors are happy to explain terms and demonstrate exercises.
Common misunderstandings
- Testing 1RM too often. Maximal lifts are demanding and are usually unnecessary for beginners.
- Thinking soreness means a good workout. DOMS is common after new exercise, but its absence does not mean the session was ineffective.
- Confusing mobility and flexibility. Being able to stretch a muscle passively is not the same as controlling that range actively.
- Treating HIIT as the only option. Steady-state cardio also builds aerobic fitness and is easier to recover from.
- Ignoring tempo. Rushing reps changes how an exercise trains the muscles.
- Skipping warm-ups. A short warm-up improves performance and reduces injury risk.
Health note
Training terms describe methods, not prescriptions. Start any new program gradually, especially high-intensity or heavy strength work, and learn technique from a qualified coach. If you have a medical condition, are pregnant, are returning from injury or have not exercised in a long time, check with a doctor or physiotherapist before starting. Stop exercising and seek help if you experience chest pain, dizziness or unusual shortness of breath. This article is general information and not medical advice.
Frequently asked questions
What does AMRAP mean in a workout?
AMRAP stands for as many reps or rounds as possible. You complete as much work as you can with good form within a set time.
What is RPE in fitness?
RPE, or rate of perceived exertion, is a way to rate how hard an effort feels, commonly on a scale from 1 to 10, where 10 is maximal effort.
What is progressive overload?
It is the principle of gradually increasing the demands of training, such as weight, reps or sets, so the body keeps adapting and improving.
