Fitness Terms Glossary: 100+ Terms Every Trainer Should Know
The fitness world has its own language. As a beginner, you might feel confused when experienced trainers talk about "PRs," "supersets," and "bulking." This glossary will help you understand all the important terms.
Training Terms
Basic Concepts
Rep (Repetition) One complete exercise movement. For example, one squat down-up is 1 rep.
Set A group of repetitions. "3 sets of 10 reps" means 10 reps, rest, 10 reps, rest, 10 reps.
PR (Personal Record) Your best result in a specific exercise. "I got a new PR of 100kg on bench."
1RM (One Rep Max) Maximum weight you can lift for one rep. Programs often base on % of 1RM.
Failure The moment you can't complete another proper rep. "I trained to failure."
Tempo Speed of exercise. Example: 3-1-2-0 means 3 sec down, 1 sec pause, 2 sec up, 0 pause at top.
TUT (Time Under Tension) Total time muscle is under load during one set.
Volume Total work done (sets x reps x weight). Higher volume = more growth potential.
Intensity How close you are to your maximum (% of 1RM).
Frequency How often you train a specific muscle group per week.
Training Structure
Warm-up Beginning of workout to prepare body. Cardio + dynamic stretching.
Cool-down End of workout. Light cardio + static stretching.
Working set Main set with target weight (vs warm-up set).
Superset Two exercises back-to-back without rest. Example: Bicep curl + tricep extension.
Triset Three exercises back-to-back without rest.
Giant set Four+ exercises back-to-back without rest.
Drop set After failure, reduce weight and continue immediately. Repeat until exhausted.
Rest-pause After failure, short pause (10-15 sec), then continue with same weight.
Pyramid Increase weight and decrease reps each set (or reverse).
AMRAP As Many Reps As Possible. Do as many as you can.
EMOM Every Minute On the Minute. Perform exercise at start of every minute.
Circuit Multiple exercises in sequence, then rest and repeat.
Movement Types
Compound Exercise Exercise using multiple joints and muscle groups. Examples: squat, deadlift, bench press.
Isolation Exercise Exercise targeting one muscle group. Examples: bicep curl, leg extension.
Concentric Muscle shortening phase (lifting). In bicep curl, raising the weight.
Eccentric Muscle lengthening phase (lowering). In bicep curl, lowering the weight.
Isometric Muscle is tense but doesn't move. Example: plank.
ROM (Range of Motion) How large the movement range is. Full ROM is usually better.
Full ROM Complete range of motion (e.g., deep squat).
Partial reps Incomplete repetitions (e.g., half-squat).
Training Programs
Split How you divide muscle groups across days. Examples: push/pull/legs, upper/lower, bro split.
Push/Pull/Legs (PPL) Pushing (chest, shoulders, triceps), pulling (back, biceps), legs.
Upper/Lower Upper body and lower body on separate days.
Bro Split Each muscle group once per week on separate day.
Full Body Entire body trained every workout.
Periodization Planning training in cycles (volume, intensity, recovery).
Deload Week with lighter load and/or volume for recovery.
Progressive Overload Gradual increase in load (weight, reps, sets).
Nutrition Terms
Macronutrients
Macros Macronutrients: proteins, carbohydrates, fats.
Protein Building block for muscles. 1.6-2.2g/kg body weight daily for athletes.
Carbohydrates Main energy source. Simple (sugar) and complex (starch).
Fats Important for hormones and cells. Saturated, unsaturated, trans fats.
Fiber Important for digestion. 25-35g daily recommended.
Calories and Energy
TDEE (Total Daily Energy Expenditure) Total daily energy expenditure - how many calories you burn per day.
BMR (Basal Metabolic Rate) Basal metabolic rate - energy expenditure at rest.
Caloric surplus More calories than you burn = weight gain.
Caloric deficit Fewer calories than you burn = weight loss.
Maintenance calories Calories that keep weight stable.
Nutrition Strategies
Bulking Intentional caloric surplus for muscle building.
Cutting Caloric deficit for fat loss while maintaining muscle.
Lean bulk Small caloric surplus (200-300 kcal) with minimal fat.
Dirty bulk Large caloric surplus, all foods allowed.
Recomp (Body Recomposition) Simultaneously building muscle and losing fat.
Meal prep Preparing food for multiple days.
IIFYM (If It Fits Your Macros) Flexible dieting - eat what you want if it fits your macros.
Intermittent Fasting Eating window limited to certain hours (e.g., 16:8 - 16h fast, 8h eating).
Supplements
protein powders Fast-absorbing milk-based protein.
Casein Slow-absorbing milk-based protein, good at night.
creatine supplements Most researched supplement for strength and power.
BCAA (Branched-Chain Amino Acids) Branched-chain amino acids (leucine, isoleucine, valine).
EAA (Essential Amino Acids) All 9 essential amino acids.
pre-workout supplements Energy supplement before training (often with caffeine).
PWO (Post-Workout) Supplement/meal taken after workout.
Body Composition Terms
Body composition Body weight divided among muscle, fat, water, bones.
Body fat percentage Body fat proportion of total body weight.
Lean mass Everything except fat (muscles, bones, organs, water).
BMI (Body Mass Index) Weight/height². Not reliable metric for athletes.
Water retention Excess water in body. Causes: salt, carbs, hormones.
Vascularity Visible veins under skin (low body fat).
Definition Muscle visibility and separation.
Pump Temporary muscle swelling during/after workout.
DOMS (Delayed Onset Muscle Soreness) Delayed muscle soreness 24-72h after workout.
Gym Terms
Equipment
Barbell Long metal bar with plates on ends.
Dumbbell One-handed weight.
Plates Weight plates for barbell.
Rack Metal frame for holding and securing barbell.
Power rack Complete frame with safety bars.
Squat rack Frame for squats.
Smith machine Machine with fixed-trajectory barbell.
Cable machine Machine with adjustable cables.
Bench Training bench (flat, incline, decline).
Gym Culture
Spot Helping with a heavy lift.
Work in Share equipment between sets with another person.
Rerack Put weights back on rack after use.
Gym bro Stereotypical gym goer.
Gainz Muscle growth (slang).
Natty Natural, without steroids.
Gear Anabolic steroids (slang).
Exercise Names
Legs
Squat King exercise for legs.
Deadlift Heaviest lift from floor up.
Lunge Single-leg stepping exercise.
Leg press Machine leg squat.
Leg curl Hamstring exercise.
Leg extension Quad exercise.
Calf raise Calf exercise.
Romanian deadlift (RDL) Deadlift with straight legs for hamstrings.
Chest
Bench press Main chest exercise with barbell.
Incline press Upper chest exercise.
Decline press Lower chest exercise.
Dumbbell fly Chest isolation exercise.
Push-up Bodyweight chest exercise.
Dip Lower chest and tricep exercise.
Back
Pull-up Wide grip, palms facing away.
Chin-up Narrow grip, palms facing you.
Lat pulldown Machine version of pull-up.
Barbell row Bent-over row for back.
Cable row Seated cable back exercise.
Face pull Rear delts and upper back exercise.
Shoulders
Overhead press (OHP) Barbell pressing overhead.
Military press Strict standing OHP.
Lateral raise Middle delt isolation.
Front raise Front delt exercise.
Rear delt fly Rear delt exercise.
Arms
Bicep curl Main bicep exercise.
Hammer curl Bicep with neutral grip.
Tricep pushdown Cable tricep exercise.
Skull crusher Tricep with barbell lying down.
Tricep dip Bodyweight tricep exercise.
Core
Crunch Classic ab exercise.
Plank Isometric core exercise.
Leg raise Lower ab exercise.
Russian twist Oblique exercise.
Ab wheel rollout Wheel core exercise.
Summary
This glossary covers most fitness terms you'll encounter while training, reading articles, or talking with other athletes. Save this page and return when you encounter unfamiliar terms!
Pro tip: If you hear an unfamiliar term at the gym, ask boldly. Most trainers are happy to explain and help beginners.
References
- American College of Sports Medicine. (2018). ACSM's Guidelines for Exercise Testing and Prescription. 10th ed. Wolters Kluwer.
- Kenney WL, Wilmore JH, Costill DL. (2020). Physiology of Sport and Exercise. 7th ed. Human Kinetics.
See also:
- First Day at the Gym: Complete Beginner's Guide
- 15 Most Common Beginner Mistakes at the Gym and How to Avoid Them
- 20 Biggest Fitness Myths Debunked: What Science Actually Says
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