Gym Talk Glossary

Your friendly guide to understanding fitness terminology

Don't worry if these terms feel unfamiliar — you'll pick them up quickly as you go.

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This glossary is here whenever you need a quick reminder.

THE BASICS
Reps (Repetitions)

How many times you repeat an exercise.

Example: "10 reps of squats" means you squat down and stand up 10 times.
 

Rep Range

A suggested number of repetitions given as a range rather than a fixed number.  
Example: "8-12 reps" means aim for at least 8, and if you can do more than 12, it's time to increase the difficulty.

The range gives you flexibility based on how you're feeling that day.

Set

A group of repetitions performed without stopping.

Example: "3 sets of 10 reps" means you do 10 repetitions, rest, do another 10, rest, then do a final 10.

Rest

The recovery time between sets or exercises.

Example: "Rest 60 seconds" means take a 60-second break before your next set.

​Rest periods help your muscles recover so you can maintain good form and intensity.

Typical rest periods: 30-90 seconds between sets for bodyweight work, 1-3 minutes for heavy strength work.

MEASURING INTENSITY

RIR (Reps in Reserve)

How many more reps you could do before losing good form or reaching muscle failure.

Example: "2 RIR" means you stop when you could still do 2 more reps with good technique.

This helps you work hard without overdoing it. If I say "leave 2 RIR," stop when you think you could squeeze out 2 more.

RPE (Rate of Perceived Exertion)

How hard an exercise feels to YOU, rated on a scale of 1-10.

1 = Very easy, could do this all day

5 = Moderate effort, getting a bit challenging

7 = Hard, breathing heavily, but could continue

9 = Very hard, near your limit

10 = Maximum effort, can't do any more

Example: "Work at RPE 7" means it should feel challenging but sustainable, not maximal effort.

Failure

The point where you can no longer complete another rep with good form.

We rarely train to true failure — it's usually better to stop with 1-2 reps left in the tank (RIR).

MOVEMENT & TECHNIQUE

ROM (Range of Movement)

How far you move through an exercise, from start to finish position.

Full ROM = moving through the complete range the exercise and your body allows

Partial ROM = intentionally limiting the range for specific training purposes

Example: A full ROM squat goes all the way down until your thighs are parallel (or below), while a partial squat might only go halfway down.

Tempo

The speed at which you perform each phase of an exercise, written as a 4-digit code.

Example: 3010 means:

  3 = 3 seconds for the lowering/eccentric phase (e.g., lowering in a squat)

  0 = 0 second pause at the bottom

  1 = 1 second for the lifting/concentric phase (e.g., standing up from squat)

  0 = 0 second pause at the top

Another example: 2110 means: 2 seconds down, 1 second pause at bottom, 1 second up, 0 pause at top

Slower tempos increase time under tension and make exercises harder without adding weight.

Eccentric Phase

The lowering or lengthening part of an exercise.

Example: Lowering yourself down in a press-up, or descending in a squat.

This is often where you build the most strength, so control is important!

Concentric Phase

The lifting or shortening part of an exercise.

Example: Pushing back up in a press-up, or standing up from a squat.

WORKOUT STRUCTURE

Circuit

Performing one set of several different exercises back-to-back with minimal rest, then repeating.

Example: 1 set of squats → 1 set of press-ups → 1 set of lunges → rest → repeat 2 more times.

Circuits keep your heart rate up and are time-efficient.

Superset

Performing two exercises back-to-back with no rest between them, then resting before repeating.

Example: 10 squats immediately followed by 10 press-ups, then rest, then repeat.

Often pairs opposing muscle groups (e.g., pushing and pulling) or upper and lower body.

AMRAP (As Many Reps/Rounds As Possible)

Complete as many repetitions (or rounds of exercises) as you can in a set time period.

Example: "AMRAP in 5 minutes: 10 squats, 5 press-ups" means repeat that sequence as many times as possible in 5 minutes.

EMOM (Every Minute On the Minute)

Start a set of exercises at the beginning of every minute. Whatever time is left in that minute is your rest.

Example: "EMOM 10 minutes: 5 burpees" means do 5 burpees at the start of each minute. If it takes 20 seconds, you rest for 40 seconds before the next minute starts.

QUICK REFERENCE

When you see this in a workout:

"3 x 8-12 reps, 2 RIR, 60s rest"

Means: Do 3 sets of 8-12 repetitions, stopping when you could do 2 more reps, rest 60 seconds between sets.

"Tempo 3010"

Means: 3 seconds down, 0 pause at bottom, 1 second up, 0 pause at top.

"Superset: A1, A2"

Means: Do exercise A1, immediately do exercise A2, then rest before repeating.

"RPE 7-8"

Means: Should feel hard but sustainable, not maximal effort.

Don't feel like you need to memorise all of this!

Just bookmark this page and refer back whenever you see a term you don't recognise.
 

The more you train, the more natural this language will become.

And remember: if anything is unclear in a workout, just ask in the chat.

No question is too basic — I'm here to help!

- Caroline

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