JESSA OLSON WELLNESS: Cheat Sheet for Gym Lingo



Thursday, June 4, 2020

Cheat Sheet for Gym Lingo

When starting to workout some of the terminology can be confusing. Some also use words interchangeably which is also confusing.

Some basic working out terms:

  • lbs. or pounds: How much something weights. 
  • Sets: usually #x# (3x10). It's how many rounds do it an exercise. 
  • Reps or Repetitions: #x#. It's how many times to do an exercise. 
  • Barbell (BB): Weights on either side of a long steel bar. 
  • Dumbbell (DB): Small handheld weight
  • Freeweights: Barbell, Dumbbell, Plates. Anything not connected to a machine. 
  • AMRAP: As Many Rounds As Possible. 
    • The workout might say: 5 Squats, 7 pushups, 10 Burpees for 5 minutes AMRAP. So you'll do the exercise in order as many rounds as you can in the time frame. 
  • Plyo or Plyometrics: Explosive movements. 
    • Examples: Box Jumps, Burpee, Broad Jumps
  • HIIT or High Intense Interval Training: It's short burst of usually cardio work with a recovery to follow. I personally love doing 45 seconds of work followed by 15 seconds of rest.  You should be working so hard that you'll need that 15 seconds of rest. You shouldn't be able to any active recovery. 
  • Tabata: Some use HIIT, Tabata, and Interval Training Interchangeably but Tabata is 20 seconds of work with 10 seconds of rest for 8 rounds. 
  • Interval Training: Is similar to the HIIT and Tabata, but there is a mixture of low and high intensity. 
  • DOMS or Delayed Onset Muscle Soreness: Usually happens 2 days after the workout
  • Endurance: How long you can do you something. An example of an endurance style workout is 5x20 of an exercise with light weight. Light weight varies for everyone so I cue it as a weight you could do all day if you had to. 
  • Strength: How heavy you can lift. Heavy is a relative term so I recommend an weight you could do less than 10 times. 
  • Circuit Training: A group of exercises done in order based on a set time or rounds. 
    • The workout would say: 5 squats, 7 pushups, 10 burpess for 3 rounds. You would do each exercise in order for a total of 3 rounds. 
  • Supersets: 2 exercises back to back with no rest. Rest happens at the end of the 2nd exercise. I like when supersets are working opposing muscle groups like the workout example below. 
    • Example: pushup followed by bent over row. Chest exercises followed by back.
  • Compound Set: 2 or more exercises done together with no break or rest. 
    • Example: Squat to curl to press

What are other terms that are confusing? 

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