I'm too scared to ask: a glossary for new gym-goers

When you first start out in the gym, it can feel like everyone is speaking a different language. You'll hear phrases you don't understand, and you might feel gym-shy about asking what they actually mean.

Don't worry, we're here to help. The great news is, these are simple concepts, and once you know them, your confidence in the gym will grow massively.

Here is a no-nonsense glossary of some key terms you'll hear:

Sets & Reps

• A rep (or repetition) is a single, complete execution of an exercise.

• A set is a group of reps performed without a break.

• So, if your bespoke training programme calls for 3 sets of 10 reps on a bicep curl, you'll do 10 curls, rest, then repeat that two more times.

Compound Movements

• These are exercises that use multiple joints and muscle groups at the same time.

• Examples: Squats, deadlifts, and bench presses are all compound movements.

• The benefits: They are incredibly time-efficient and effective for building overall strength and power.

Isolation Exercises

• These exercises focus on a single joint and muscle group.

• Examples: Bicep curls, tricep extensions, and leg extensions.

• The benefits: They are great for targeting a specific muscle to build size and strength.

Volume

• Volume refers to the total amount of work you do. It's calculated by multiplying the sets, reps, and the weight lifted.

• The benefits: It is a key metric in a personalised programme to ensure you are doing enough work to continue making progress.

Circuit Training

• A circuit is a series of exercises performed one after another with very little rest in between.

• The benefits: It's a great way to combine strength and cardio, making your workout highly time-efficient.

AMRAP

• This is an acronym for "As Many Rounds/Reps As Possible." You set a length of time and perform as many rounds as possible of a workout, resting as needed.

• The benefits: This training style is a great way to push your cardiovascular fitness and mental toughness.

Superset

• A superset is when you perform two different exercises back-to-back with no rest in between.

• The benefits: This is another great way to make a workout time-efficient and increase the intensity.

Drop Set

• A drop set is a technique where you perform an exercise to failure, then immediately reduce the weight and continue for more reps until you reach failure again.

• The benefits: This is an advanced technique used to push a muscle to its absolute limit, which is great for building muscle size.

Periodisation

• Periodisation is the strategic planning of your training over a period of time to achieve your goals. It involves varying your training volume, intensity, and exercises to prevent plateaus and injury.

• The benefits: It ensures you are making consistent progress towards your goals while allowing your body to recover effectively.

Progressive Overload

• This is the principle of gradually increasing the demands on your body during training. This can mean lifting heavier, doing more reps or sets, or reducing your rest time.

• The benefits: It is the single most important rule for continuing to get stronger. Without it, your progress will stall.

Spotter

• A spotter is someone who stands by to assist you during a lift. They are there to help you complete a rep if you can't, and to ensure your safety.

• The benefits: They are essential when lifting heavy weights on certain exercises, like the bench press, to prevent injury.

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