A strength metric that shows the maximum amount of weight you can lift for one full rep of a given exercise. It’s often used to set training loads or track strength progress.

A training method where you perform a given set of exercises repeatedly within a fixed time frame — aiming for maximum reps or rounds. It's efficient, intense, and great for improving work capacity, especially when you’re short on time.

A movement where a limb moves away from the centerline of the body — for example, lifting your leg out to the side. It’s common in glute and shoulder exercises.

A warm-up strategy that targets specific muscles to “wake them up” before your main workout. It helps with mind-muscle connection and proper movement patterns.

A recovery approach where you stay lightly active instead of complete rest — like walking, gentle cycling, or mobility work. It helps with circulation and muscle soreness.

A movement that brings a limb toward the midline of your body — think squeezing your thighs together. It’s the opposite of abduction.

The primary muscle responsible for creating movement in an exercise. For example, during a bicep curl, the biceps are the agonist.

A state in which your body is building up tissues, like muscle growth. It’s the opposite of catabolic, which breaks things down.

A high-intensity form of training that doesn’t rely on oxygen as the main energy source — like sprints or heavy lifting. It helps build power and strength.

A physiological point where your body shifts from using mostly aerobic energy to mostly anaerobic energy. Training near this level improves endurance and performance.

A group of muscles located on the front side of your body — including quads, abs, and chest. These muscles often work together in pushing or forward-moving movements.

A muscle that works opposite the agonist to control or stabilize movement. For example, during a bicep curl, the triceps act as the antagonist.

A training technique where you restrict blood flow to a limb during exercise (usually using bands) to boost muscle growth with lighter weights. It’s often used in rehab or advanced hypertrophy training.

A unit for measuring heart rate — how many times your heart beats in one minute. Tracking BPM helps gauge workout intensity and recovery.

A supportive piece of gear worn around the waist during heavy lifts (like squats or deadlifts) to help stabilize the core and reduce injury risk.

A way to describe what your body is made of — mainly the ratio of fat mass to lean mass (like muscle, bone, and water). It’s more telling than just your weight.

A measurement that shows what percentage of your total body weight is fat. It’s a useful indicator of health and fitness progress.

A general health metric calculated using your height and weight. It gives a rough estimate of body fat, but doesn’t account for muscle mass or body composition.

A high-intensity group workout that mixes cardio and strength exercises, often done outdoors or in circuits. It’s fast-paced and great for burning calories.

A balance-training tool that looks like half a stability ball on a flat platform. It's used for core, balance, and coordination exercises.

A technique where you tighten your core and trunk muscles before lifting or moving. Bracing protects your spine and helps transfer power during exercises.

A muscle-building phase where you eat in a calorie surplus and train for hypertrophy. The goal is to gain muscle mass — some fat gain is normal too.

A type of training focused on raising your heart rate — like running, cycling, or jumping rope. It boosts endurance, burns calories, and improves heart health.

A nutrition strategy used before endurance events to maximize glycogen stores in the muscles. It helps you perform longer without fatiguing as fast.

A state where your body breaks down tissues (like muscle) for energy. It usually happens when training hard without enough fuel or recovery.

A powder (usually magnesium carbonate) used on the hands to reduce sweat and improve grip during lifts like deadlifts or pull-ups.

A long workout that includes a big list of different movements or reps that you "chip away" at until finished. Common in CrossFit or endurance circuits.

Small tools that secure weight plates on a barbell, keeping them from sliding off during lifts. A must for safety.

An exercise that works multiple muscle groups and joints at the same time — like squats, deadlifts, or bench press. Great for building strength and efficiency.

A training style that combines strength and endurance work in the same plan. Useful for hybrid athletes or general fitness, but needs smart planning to avoid fatigue clashes.

The part of a lift where the muscle shortens — like when you press up in a push-up or stand up in a squat. It’s the “working” part of most movements.

A form of training designed to improve endurance, work capacity, and recovery. It usually involves high-paced or interval-based workouts.

The group of muscles that support your spine and pelvis — including abs, obliques, and deep stabilizers. A strong core is key for almost every movement in training and life.

A training approach where you mix different types of workouts — like running, strength training, and cycling — to improve overall fitness and reduce injury risk.

A short period of reduced training volume or intensity to help the body recover and prevent burnout. It’s a smart way to avoid overtraining and come back stronger.

A compound lift where you pull a loaded barbell (or other weight) from the floor to a standing position. It trains your back, glutes, hamstrings, and grip.

Delayed Onset Muscle Soreness — muscle pain that occurs 24–72 hours after intense training.

A technique where you do a set until failure, then reduce the weight and keep going without rest. It helps push past fatigue and build muscle.

The part of a movement where the muscle lengthens under tension — like lowering into a squat or bringing the bar down in a bench press. It’s key for strength and control.

A workout format where you start a set at the top of each minute and rest for the remainder. It’s time-efficient and builds consistency and intensity.

A method of making an exercise more challenging to match your increasing strength or skill — like moving from knee push-ups to full push-ups.

A way to simplify an exercise to match your current ability — like doing incline push-ups instead of floor push-ups. It keeps training safe and effective.

A type of movement where a joint opens or straightens — like extending your leg at the knee or your arm at the elbow. Common in many exercises.

The ability to generate a lot of force quickly — like in sprinting, jumping, or Olympic lifting. It’s power in motion.

The point in a set where you physically can’t do another good rep. Training to failure can increase muscle growth, but should be used strategically.

A high-level calisthenics move where you hold your body straight and horizontal while hanging from a bar. It requires serious core, back, and shoulder strength.

A type of joint movement that brings two body parts closer together — like bending your elbow or curling your spine forward. It’s the opposite of extension.

A tool used for self-massage and recovery. Rolling muscles on it helps release tension, improve mobility, and boost blood flow.

Extra reps performed with help from a spotter after reaching failure. They extend the set and can help push your muscles beyond their usual limit.

Slang for increases in muscle size, strength, or overall fitness. It’s the progress you work hard for — and love to see.

A rep that doesn’t go through the full range of motion — either on purpose to target a specific range, or unintentionally due to fatigue or poor form.

Slang for the hamstrings — the big muscles at the back of your thighs. They help with hip extension, knee flexion, and athletic power.

The number of times your heart beats per minute. It’s a simple but powerful indicator of effort, recovery, and overall cardiovascular health.

Specific ranges of heart rate used to guide training intensity — from light recovery work to all-out effort. Each zone targets different fitness goals.

A workout style that alternates between short bursts of intense effort and rest or low-intensity periods. It’s time-efficient and great for burning fat and boosting endurance.

A challenging bodyweight move where you press your body up and down while in a handstand position — building major shoulder and core strength.

A bodyweight skill where you balance upside down on your hands. It improves strength, balance, and body control.

A style of training that combines different fitness elements — like strength, endurance, and mobility — into one program. Great for building well-rounded fitness.

The process of muscle growth — increasing the size of your muscle fibers through consistent resistance training and proper recovery.

A joint movement where a limb rotates toward the center of the body — like turning your shoulder or hip inward.

How well different muscles work together during a movement. Good coordination means smoother, more efficient performance.

How well your nervous system recruits muscle fibers within one muscle. It’s key for lifting heavier and improving strength.

A training style where each limb works independently — like using dumbbells or performing single-arm rows — great for balance and symmetry.

A type of exercise where the muscle contracts without changing length — like holding a plank or wall sit. It builds strength and stability.

Exercises that focus on just one muscle group — like bicep curls or leg extensions. Ideal for targeting weak spots or sculpting specific areas.

A round weight with a handle used for dynamic movements like swings, snatches, and cleans. Great for strength, power, and cardio in one tool.

A form of cardio done at a low, steady pace for a longer duration — like walking or cycling. It’s easy on the joints and helps with fat loss and recovery.

Short for latissimus dorsi — the big muscles on your back that help with pulling movements like rows and pull-ups. Key for building width and strength.

Everything in your body that isn’t fat — like muscles, bones, water, and organs. A key number for tracking progress beyond just weight.

Partial reps performed in the stretched part of the movement — like lowering a bicep curl halfway. Great for adding tension and muscle growth.

The amount of weight used during an exercise. It’s a main driver of intensity and progress in strength training.

Short for macronutrients — protein, carbs, and fats. Tracking them helps you align your diet with your fitness goals.

The highest number of beats per minute your heart can handle during maximum effort. Often estimated with 220 minus your age.

The highest amount of force your muscles can produce in a single effort — like your one-rep max. Essential for performance and heavy lifting.

A training block usually lasting a few weeks, focused on a specific goal like hypertrophy or strength. It fits between microcycles (short) and macrocycles (long).

A workout style designed to improve how efficiently your body uses energy systems. It’s usually fast-paced and challenging, combining cardio and strength for full-body results.

A short training block, usually lasting a week, focused on specific sessions and goals. It’s the smallest cycle in structured programming.

The mental focus on a specific muscle while training it — helping you engage it better, lift with control, and grow it more effectively.

A tough bodyweight move where you pull yourself above a bar using a mix of a pull-up and a dip. It tests strength, coordination, and explosiveness.

The process of waking up and engaging the right muscles during movement or warm-up. It helps prevent injury and boosts performance.

When one muscle or muscle group is stronger or tighter than its opposing group — which can affect posture, performance, and injury risk.

The loss or shrinking of muscle tissue — usually from inactivity, injury, or lack of training.

The calories you burn doing everyday things that aren’t workouts — like walking, cleaning, or fidgeting. Small movements add up!

A training technique where you focus on the lowering (eccentric) part of a movement. Great for building strength and control.

A style of training that improves the communication between your brain and muscles. It boosts coordination, balance, and performance.

A compound lift where you press a barbell or dumbbells overhead. It works your shoulders, arms, and core — a staple for upper-body strength.

The best performance you’ve achieved in a particular exercise or workout — like your heaviest squat or fastest 5K.

Short for pectorals — the chest muscles that power pushing movements like bench presses and push-ups.

An advanced bodyweight skill where you hold your body parallel to the ground using only your hands. It takes insane core and shoulder strength.

Another name for your personal best — the heaviest or fastest you’ve ever gone in a specific movement or workout.

A popular workout split that divides your training by movement patterns: pushing, pulling, and legs. Simple, effective, and easy to program.

The round weights that go on barbells. They come in different sizes and are essential for loading your lifts.

The muscles on the backside of your body — like hamstrings, glutes, and back. Strong posterior chain = better performance and posture.

The gradual increase of stress on your muscles over time — by adding weight, reps, or intensity. It’s the key to getting stronger and building muscle.

The strategy of eating protein at key times — especially post-workout — to support muscle recovery and growth.

A bar used for bodyweight exercises like pull-ups, chin-ups, and hanging core work. Simple but powerful.

A training split that separates workouts into pushing and pulling movements. Efficient for recovery and balanced muscle growth.

Short for quadriceps — the big muscles on the front of your thighs. They power movements like squats, lunges, and jumps.

A hip-hinge movement that targets your hamstrings and glutes. You lower the bar with a slight bend in the knees, focusing on a deep stretch.

The full movement potential of a joint or exercise. Greater ROM often means better flexibility, mobility, and gains.

A planned increase in calories (mostly from carbs) during a diet phase to boost energy, performance, and hormone balance.

Short for repetition — one complete movement of an exercise, like one squat or one push-up.

A way to measure intensity — it tells you how many more reps you could do before reaching failure. Useful for smart programming.

A stretchy band used for strength training, warm-ups, or rehab. Portable and effective for adding or reducing resistance.

Gym equipment that guides your movement and provides resistance — great for beginners or targeting specific muscles safely.

A planned day off from workouts to let your body recover, rebuild, and come back stronger. Essential for progress.

A technique where you take short breaks during a tough set to squeeze out extra reps. It helps push past fatigue and build strength.

A gradual increase in calories after a fat-loss phase to prevent rebound weight gain and restore metabolism.

A group of consecutive reps. For example, 3 sets of 10 reps means doing the exercise 10 times, resting, and repeating that two more times.

The way your workouts are divided across the week — like upper/lower, push-pull-legs, or full-body. Helps organize training.

Someone who helps you safely perform heavy or challenging lifts — especially during exercises like bench press or squats.

A large inflatable ball used to challenge balance and core control during workouts or rehab. Also known as a Swiss ball.

A type of stretch where you hold a muscle in a lengthened position for a period of time. Ideal after workouts for flexibility.

The ability of your muscles to perform repeated efforts over time. It’s key for sports, circuits, and high-rep training.

When you perform two exercises back-to-back with little or no rest in between. Great for saving time and increasing intensity.

The muscles that assist the main working muscle (the agonist) during an exercise. They help stabilize and support the movement.

The total number of calories your body burns in a day, including workouts, digestion, and daily activity. Key for setting goals.

A high-intensity workout protocol: 20 seconds of work, 10 seconds rest, repeated for 4 minutes. Fast, sweaty, and effective.

A planned reduction in workout volume or intensity before a big event or race to allow full recovery and peak performance.

The ideal heart rate zone during exercise to maximize fat burn or endurance. Usually calculated as a percentage of your max heart rate.

A training method where you control the speed of each phase of a lift — like slowing down the descent or pausing at the bottom. Great for muscle control and intensity.

The total time your muscles are working during a set. More tension can lead to greater muscle growth, especially when controlled.

Lifting until you can’t complete another rep with good form. Intense and effective, but best used strategically.

The total amount of work done, usually calculated as sets × reps × weight. It’s a key factor for muscle growth.

Suspension straps used for bodyweight training. They help improve core strength, balance, and mobility using just your own body.

Performing three exercises back-to-back with no rest in between. It boosts workout density and muscle fatigue.

A cardio machine that lets you walk, jog, or run indoors. Adjustable speed and incline help vary intensity.

Another way of saying "training to failure" — pushing each set until you can't complete another rep. Best used with caution.

The maximum amount of oxygen your body can use during exercise. A key measure of cardiovascular fitness and endurance potential.

A short, intentional pre-workout session that gets your heart rate up, increases mobility, and preps your muscles for action.

A term used in CrossFit — it’s the daily workout prescribed by a coach or gym, often a mix of strength, cardio, and skills.

A way to organize your workouts across the week, dividing them by muscle groups, movements, or intensity levels.

The sets that count — the ones done with real effort and intention, not just warm-up. These are where the progress happens.