Essential fitness and exercise terminology explained simply. From BMI to progressive overload, learn the language of fitness.
One-Rep Max. The maximum weight you can lift for a single repetition with proper form. Used to calculate training percentages and track strength progress.
Body Mass Index. A measure of body fat based on height and weight. Calculated as weight (kg) divided by height (m) squared. BMI ranges: underweight (<18.5), normal (18.5-24.9), overweight (25-29.9), obese (30+).
Basal Metabolic Rate. The number of calories your body needs to maintain basic life-sustaining functions like breathing, circulation, and cell production while at complete rest.
Consuming fewer calories than your body burns (TDEE), resulting in weight loss. A deficit of 500 calories per day typically produces about 1 lb of fat loss per week.
Consuming more calories than your body burns (TDEE), necessary for muscle growth. A surplus of 200-500 calories supports lean muscle gain.
An exercise that works multiple muscle groups and joints simultaneously. Examples include squats, deadlifts, bench press, and pull-ups. More efficient than isolation exercises for overall strength.
A planned period (typically 1 week) of reduced training volume or intensity to allow recovery and prevent overtraining. Usually scheduled every 4-6 weeks.
Delayed Onset Muscle Soreness. Muscle pain and stiffness that occurs 24-72 hours after intense or unfamiliar exercise. A normal response to training, not an indicator of workout quality.
High-Intensity Interval Training. A training method alternating short bursts of intense exercise (80-95% max heart rate) with recovery periods. Effective for fat loss and cardiovascular fitness.
The increase in muscle cell size resulting from resistance training. Typically achieved with moderate weights (60-80% 1RM) for 8-12 reps with controlled tempo.
An exercise that targets a single muscle group through movement at one joint. Examples include bicep curls, leg extensions, and lateral raises.
Short for macronutrients. The three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g).
The gradual increase of stress placed on the body during training. Achieved by increasing weight, reps, sets, or reducing rest periods over time to drive continued adaptation.
The biological process by which cells build new proteins, including muscle tissue. Stimulated by resistance training and adequate protein intake. Elevated for 24-48 hours after training.
Repetition. One complete execution of an exercise movement, such as one squat from standing to bottom position and back to standing.
Rate of Perceived Exertion. A subjective scale (typically 1-10) measuring how hard an exercise feels. RPE 7 means you could do 3 more reps; RPE 10 means maximum effort.
A group of consecutive repetitions performed without rest. For example, 3 sets of 10 reps means performing 10 reps, resting, then repeating two more times.
Performing two exercises back-to-back with no rest between them. Can target the same muscle group (compound set) or opposing muscles (antagonist superset) to save time.
Total Daily Energy Expenditure. The total number of calories your body burns in a day including basal metabolic rate, physical activity, and the thermic effect of food.
The total amount of work performed in training, typically calculated as sets × reps × weight. A key driver of muscle growth when progressively increased over time.
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