Picture this: you’re looking at your gym program… you know it’s in English but for the life of you, you can’t tell what anything means. Rest assured, we’ve got you covered. They’re all simple concepts just given boujee names which we’ll explain!

• Reps: aka repetitions. The number of times you perform a movement. Ie: if a workout calls for 8 reps, you complete 8 squats. 
• Sets: A predetermined number of reps. Ie: If a workout calls for 3 sets of 8 reps, you complete 8 squats, rest and repeat this for a total of 3 times. 
• Volume: The amount of movement performed- this can be reps x sets or reps x sets x weight used. 
• ROM: Aka Range of Motion: The amount of movement the body is able to move through- this will differ slightly for everyone. 
• Tempo: The speed at which movements (and the different parts of movement) are completed. Each number represents how many seconds each movement portion should take. Ie: 3011= 3 seconds in the eccentric phase, 0 seconds pause, 1 second in the concentric phase and 1 second rest before repeating. 
• TUT: Aka Time Under Tension. The duration of tension/strain experienced during one repetition- dependent on tempo. 
• Concentric: Movement portions where the muscle fibres shorten and work against gravity. Ie: pushing up from the bottom of a squat. 
• Eccentric: Movement portions where the muscle fibres lengthen and work with gravity. Ie: lowering down into the bottom of a squat. 
• RPE: Aka Rating of Perceived Exertion. A subjective (self determined) measurement of how difficult the movement is- usually 1-10. Ie: if a workout calls for an RPE of 2/10, the movement should feel easy. If a workout calls for an RPE of 9/10… good luck. 
• RIR: Aka Reps in Reserve. How many repetitions that are not completed but hypothetically are able to be completed before failure (inability to complete another rep). 
• AMRAP: Aka As Many Rounds As Possible. Completion of the maximum number of repetitions or sets in a designated time frame. 
• Drop set: Completion of a set (either a designated number of reps or until failure) followed immediately by a set of the same exercise at a lower weight. Ie: A drop set for the leg press may be 10 reps at 100kg followed immediately by 10 reps at 80kg. 

If you’re still lost after reading all of it, we get it! But these terms are vital to maximise the efficacy of your gym program and make the time that you’re in the gym as beneficial as possible. Feel free to reach out and we’d be more than happy to explain these terms in the context of your gym program so that you can get the most out of your training!