{"id":3001,"date":"2025-02-17T04:29:28","date_gmt":"2025-02-17T04:29:28","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/72-essential-weightlifting-terms-you-should-know.html"},"modified":"2025-02-17T04:29:28","modified_gmt":"2025-02-17T04:29:28","slug":"72-essential-weightlifting-terms-you-should-know","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/72-essential-weightlifting-terms-you-should-know.html","title":{"rendered":"72 Essential Weightlifting Terms You Should Know"},"content":{"rendered":"

To the neophyte, strength training is straightforward: pick up a weight, put it down, get strong.<\/p>\n

Spend a few weeks or months on the internet or chatting up your new fit-buddies, and you come to realize there\u2019s a whole lot of science, art, and jargon behind the apparent simplicity: compound exercises; plyometrics; supination; RPE; 1RM; ATG.<\/p>\n

To help you figure out what the gym bros and fitness nerds are yapping about, we\u2019ve put together a cheat-sheet of weightlifting terms that breaks it all down for you.<\/p>\n

So next time someone recommends that you \u201cTry to PR on the final pyramid set of your compound movements the final mesocycle before deload,\u201d you\u2019ll know what they\u2019re talking about.<\/p>\n

FORM\/MOVEMENT<\/h2>\n

Ass to grass<\/h3>\n<\/p>\n

A movement performed in\u00a0squat variations\u00a0wherein the knees and hips flex fully, and the glutes are close as possible to the floor. Often abbreviated as ATG.<\/p>\n

Compound movement<\/h3>\n

An exercise that involves significant movement of two or more major joints.\u00a0Examples\u00a0include\u00a0squats,\u00a0lunges,\u00a0deadlifts,\u00a0pull-ups, and presses of all kinds.<\/p>\n

Concentric movement<\/h3>\n

A type of muscle contraction in which a working muscle goes from a lengthened to a shortened position. In strength training, it\u2019s the part of the move at which the weight (or your bodyweight) moves upward, as in the \u2018pushing\u2019 portion of an\u00a0overhead press.<\/p>\n

Eccentric movement<\/h3>\n

A type of muscle contraction in which a working muscle goes from a shortened to a lengthened position. In strength training, it\u2019s the part of the move at which the weight (or your bodyweight) moves downward, as in the \u2018lowering\u2019 portion of an\u00a0overhead press.<\/p>\n

Flexion<\/h3>\n

A movement in which a joint goes from an open to a closed or bent position, as in a\u00a0biceps curl\u00a0or\u00a0sit-up.<\/p>\n

Extension<\/h3>\n

A movement in which a joint goes from a closed to an open or lengthened position, as in a\u00a0triceps extension\u00a0or a\u00a0deadlift.<\/p>\n

Functional movement<\/h3>\n

A movement, exercise, or drill that resembles, or helps to improve,\u00a0activities regularly encountered in everyday life. For instance, carrying groceries or hoisting luggage into an overhead bin.<\/p>\n

Grip strength<\/h3>\n

\"Closeup<\/p>\n

The\u00a0capacity\u00a0to grasp, hold, pinch, carry, and hang from objects of various shapes, sizes, and weights using primarily the strength of your fingers and hands.<\/p>\n

Grip strength is a component of many different gym movements, including farmer\u2019s carries, rows, deadlifts, pull-downs, pull-ups, and, to a lesser extent, presses, and is considered an indicator of general health and a reliable\u00a0predictor of longevity.<\/p>\n

Hip hinge<\/h3>\n

A\u00a0movement\u00a0in which both hip joints flex (bend) while the spine remains braced and rigid. A Romanian deadlift is an example, as is the set-up position for the\u00a0standing row.<\/p>\n

Isolation movements<\/h3>\n

Exercises that involve significant movement of just one major joint. Examples include\u00a0lateral raises,\u00a0triceps extensions, and\u00a0biceps curls.<\/p>\n

Isometric exercise<\/h3>\n

An exercise that places tension on one or more muscle groups, but requires minimal movement at any major joint. Examples include the\u00a0wall sit\u00a0and the\u00a0plank.<\/p>\n

Lengthening<\/h3>\n

The act of extending, relaxing, or releasing a muscle or muscle group. In the\u00a0forward bend stretch, for example, the hamstring muscle group on the backs of the thighs lengthens as you fold forward.<\/p>\n

Shortening<\/h3>\n

The act of tensing or contracting a muscle or muscle group. In the\u00a0curl exercise, for example, the biceps muscles of the\u00a0upper arms\u00a0shorten as you raise the weight.<\/p>\n

Lifting to failure<\/h3>\n

Performing an exercise until you are\u00a0unable to complete\u00a0another repetition.<\/p>\n

Technical failure\u00a0refers to performing an exercise until you are unable to complete another full repetition with good form.<\/p>\n

Absolute failure\u00a0refers to performing the exercise until you can no longer move the weight at all, and usually involves performing several partial repetitions \u2014 sometimes with the help of a training partner \u2014 until your muscles are completely exhausted.<\/p>\n

Supination<\/h3>\n

\"Man<\/p>\n

The act of turning your hand or foot upward or outward so that the palm or sole is pointing up. In a\u00a0dumbbell curl, supinating your hand as you raise the weight results in greater tension on your biceps muscles.<\/p>\n

The term also applies to the whole body, when an exercise is performed on one\u2019s back (supine).<\/p>\n

Pronation<\/h3>\n

The act of turning your hand or foot downward or inward so that the palm or sole is pointing down. The term also applies to the whole body, when an exercise is performed on one\u2019s stomach or facing down (prone).<\/p>\n

Time under tension (TUT)<\/h3>\n

The time taken to complete all phases of a strength-training exercise, sometimes expressed as a four-digit number, with each digit referring to the time taken to complete a specific portion of the movement.<\/p>\n

So a pushup with a 4210 tempo would be a set of pushups in which you take four seconds to lower yourself towards the floor; two seconds holding the \u201cdown\u201d position; one second to push yourself back up, and zero seconds \u2014 no time \u2014 in the \u201cup\u201d position. Each rep of the pushup would give your chest, shoulders, and triceps seven total seconds under tension.<\/p>\n

WORKOUT DESIGN<\/h2>\n

Active recovery<\/h3>\n

\"3<\/p>\n

Light, easy\u00a0movement\u00a0performed on non-exercise days \u2014 or between or after training sessions on workout days \u2014 intended to stimulate circulation,\u00a0relieve soreness, and enhance\u00a0recovery. Examples include\u00a0foam rolling, easy swimming, walking, stretching,\u00a0dynamic warmups, and yoga.<\/p>\n

Bulking<\/h3>\n

A training block focused on building\u00a0muscle mass,\u00a0usually involving heavy, compound exercises, extra protein and calories, and a focus on rest outside the gym.<\/p>\n

Calisthenics<\/h3>\n

Repetitive\u00a0exercises\u00a0involving bodyweight only. Examples include\u00a0push-ups,\u00a0squats,\u00a0jumping jacks, and\u00a0sit-ups.<\/p>\n

Cutting<\/h3>\n

A training\u00a0block\u00a0focused on losing fat, usually involving reduced calories, continued focus on protein consumption and strength training, and an emphasis on additional low-intensity exercise outside the gym.<\/p>\n

Deloading<\/h3>\n

A short period \u2014 usually a week \u2014 of reduced volume and intensity in a strength-training program, usually following a week or more of high-intensity and high-volume training.<\/p>\n

Density training<\/h3>\n

A training style focused on completing as many reps, sets, and\/or exercises as possible in a given period of time. Example: performing as many rounds as possible of 10 reps each of push-ups and squats in 10 minutes.<\/p>\n

Drop set<\/h3>\n

A set of a strength training exercise performed immediately after one or more medium to heavy sets in which you drastically reduce the weight used in order to further exhaust a muscle.<\/p>\n

Dynamic stretching\/warmup<\/h3>\n

\"Woman<\/p>\n

Light warmup\u00a0moves,\u00a0performed with bodyweight only, to increase core temperature, loosen joints, increase circulation, and reduce injury. Examples include high kicks, jumping jacks, and walking lunges.<\/p>\n

Full-body training<\/h3>\n

A training block or program in which you work all the major muscles of the body in each workout.<\/p>\n

Muscular endurance<\/h3>\n

The capacity of a muscle to contract repeatedly under tension before fatiguing.<\/p>\n

One-rep max<\/h3>\n

The amount of weight you are capable of lifting, for a single repetition at maximal intensity, in a given strength-training exercise.<\/p>\n

Overtraining<\/h3>\n

In strength training (as opposed to endurance training), working out at a level of volume and\/or intensity from which you are\u00a0unable to recover\u00a0from one workout to the next.<\/p>\n

Symptoms include increased resting heart rate, reduced heart rate variability, lack of motivation, and hampered progress.<\/p>\n

Periodization<\/h3>\n

An\u00a0approach\u00a0to training which focuses on different goals \u2014 strength, power, endurance, recovery \u2014 in training blocks lasting four to 12 weeks, throughout the training year.<\/p>\n

An example is the\u00a0Super Blocks\u00a0concept, in which you work out in three-week blocks, each focused on a particular aspect of fitness, separated by one-week deloads (see above).<\/p>\n

Power<\/h3>\n

The capacity to express strength quickly. A 100-meter sprint or a long jump are tests of power. In physics, power is expressed as force x acceleration, so the stronger you are and the faster you move the more powerful you are.<\/p>\n

Plyometrics<\/h3>\n

\"woman<\/p>\n

Jumps, throws, and calisthenics moves designed to develop athletic\u00a0explosiveness and power,\u00a0and enhance strength.<\/p>\n

PR (Personal record)<\/h3>\n

An individual\u2019s performance in a lift or other exercise that represents their best effort to date. Examples in strength training could include performing more pull-ups in a row than you\u2019ve ever done without dropping from the bar, or lifting more weight for a single repetition than you ever have in a deadlift.<\/p>\n

Progressive overload<\/h3>\n

Systematically\u00a0increasing\u00a0the reps, weight, and\/or volume of a strength training program over time in order to boost strength, muscle mass, endurance, and other components of fitness.<\/p>\n

Pyramiding<\/h3>\n

A strength training strategy in which the weight increases incrementally in an exercise over several sets while repetitions inversely decrease, often culminating in a single all-out set of five or fewer reps.<\/p>\n

Reps<\/h3>\n

A single cycle of a strength-training movement, including \u2014 if applicable \u2014 lowering, lifting, and\/or isometric holds.<\/p>\n

Sets<\/h3>\n

A rep or group of reps of an exercise performed in succession to increase some aspect of fitness. Usually expressed along with the rep count of the exercise, as in, \u201cThree sets of 10 reps,\u201d or, simply, \u201c3 x 10.\u201d<\/p>\n

Split training<\/h3>\n

As opposed to full-body training (see above) a split program focuses on different muscle groups or movements on different days of the week, or days within a cycle of workouts.<\/p>\n

Some examples include \u201cpush-pull\u201d in which the lifter performs movements that involve pushing exercises on some days, and pulling exercises on others; \u201cupper-lower,\u201d in which the lifter works upper body some days and lower on others, and \u201cbody part splits,\u201d in which the lifter works just one or two individual muscle groups \u2014 say, arms or back or legs \u2014 each workout.<\/p>\n

Strength<\/h3>\n

\"Woman<\/p>\n

The ability to exert force to overcome resistance. In physics, strength is expressed as force x distance \u2014 so the more force you can exert, and farther you move the resistance, the stronger you are.<\/p>\n

Super setting<\/h3>\n

Alternating sets of at least two exercises, back to back, usually to save time, or to increase the workload on a given muscle group.<\/p>\n

Undulating periodization<\/h3>\n

A\u00a0variation\u00a0of the standard periodization (see above) model in which you vary the focus of the workouts within the same training block in order to reduce stress, and create a stimulus for broader adaptation.<\/p>\n

So, instead of focusing on endurance for four weeks,\u00a0hypertrophy\u00a0for four weeks, and strength for four weeks, you might perform two endurance workouts, two hypertrophy workouts, and two strength workouts each week for a six- or eight-week period.<\/p>\n

Volume<\/h3>\n

The total amount of work performed in a given workout, week, or training block. Sometimes expressed as \u201cweight lifted x sets x reps,\u201d but often short handed as \u201cnumber of working sets.\u201d<\/p>\n

METABOLISM\/ENERGY\/NUTRITION<\/h2>\n

Amino acids<\/h3>\n

\"amino<\/p>\n

The\u00a0building blocks\u00a0of dietary protein, which form the raw materials for muscle- and tissue-building within the body.<\/p>\n

Anaerobic vs. aerobic<\/h3>\n

In biology, aerobic reactions are those that\u00a0require oxygen,\u00a0and anaerobic ones do not. So, many trainers and exercisers refer to endurance activities (running, swimming, cycling, etc.) as aerobic, and strength and power activities (strength training, sprinting) as anaerobic.<\/p>\n

In truth, few if any physical activities are purely one or the other; most activities lie on a spectrum somewhere between the two extremes.<\/p>\n

ATP (Adenosine triphosphate)<\/h3>\n

The primary fuel that powers biological activity in the body. Energy in food (carbohydrate, fat) is converted through metabolism into this energy to perform work.<\/p>\n

Broscience<\/h3>\n

Scientifically\u00a0unproven\u00a0training and nutritional advice, often delivered by people with few if any legitimate credentials, in person or on social media.<\/p>\n

EPOC (Excess post-exercise oxygen consumption)<\/h3>\n

The tendency for the body to continue burning energy\u00a0above\u00a0your baseline metabolic rate after the conclusion of a workout.<\/p>\n

EPOC is somewhat higher after\u00a0high-intensity\u00a0activities like sprints and\u00a0circuit training\u00a0than\u00a0lower-intensity\u00a0ones, but, contrary to some older research, not a major contributor to caloric burn or fat loss.<\/p>\n

Hypertrophy<\/h3>\n

Muscle growth.<\/p>\n

Lactate<\/h3>\n

An\u00a0often-misunderstood\u00a0and mischaracterized fuel source for muscle contraction, produced and burned during prolonged high-intensity strength or endurance training.<\/p>\n

RPE (Rate of perceived exertion)<\/h3>\n

A subjective\u00a0scale, expressed as a number from six to 20 or one to 10, of how hard a person is working relative to their maximal capacity.<\/p>\n

ANATOMY<\/h2>\n

Biceps<\/h3>\n

\"biceps<\/p>\n

The muscles on the\u00a0fronts of the upper arm,\u00a0responsible for flexing (bending) the elbow.<\/p>\n

Glutes (gluteals)<\/h3>\n

The\u00a0\u201cbutt muscles\u201d\u00a0on the backs of the hip joints responsible for extending the hips.<\/p>\n

Lats (latissimus dorsi)<\/h3>\n

The thick muscles on the sides of the torso responsible for drawing the arms back and down, and helping to extend the lower back.<\/p>\n

Pecs (pectorals)<\/h3>\n

The\u00a0chest muscles,\u00a0responsible for drawing your upper arms towards, and past, your center line.<\/p>\n

Quads (quadriceps)<\/h3>\n

The muscles on the\u00a0fronts of your thighs,\u00a0responsible for extending your knee joint.<\/p>\n

Traps (trapezius)<\/h3>\n

The kite-shaped\u00a0muscle on your upper back,\u00a0responsible for drawing your shoulder blades upwards, backwards, and downwards.<\/p>\n

Triceps<\/h3>\n

The muscles on the\u00a0backs of your upper arms,\u00a0responsible for extending (straightening) your elbows.<\/p>\n

Abduction<\/h3>\n

\"single<\/p>\n

The act of moving an arm or leg away from the center line of the body.<\/p>\n

Adduction<\/h3>\n

The act of moving an arm or leg toward the center line of the body.<\/p>\n

Anabolism<\/h3>\n

All metabolic activities that involve growth, or the assembling of smaller biological components into larger ones. Muscle growth, which involves the construction of new muscle tissue from amino acids, is one example.<\/p>\n

Atrophy<\/h3>\n

Muscle loss or breakdown.<\/p>\n

Body composition<\/h3>\n

A measurement or the proportion of body fat in a person relative to their overall body mass.<\/p>\n

Muscle fiber type<\/h3>\n

A way of\u00a0categorizing\u00a0the long, parallel, hair-like fibers that comprise muscle tissue. (See also\u00a0fast twitch\u00a0and\u00a0slow twitch).<\/p>\n

Recomposition<\/h3>\n

\"\"<\/p>\n

Changing the relative proportion of body fat and muscle tissue in the body, with minimal change in total body mass.<\/p>\n

Catabolism<\/h3>\n

Metabolic activities that involve breakdown, or the breaking of larger biological components into smaller ones. Fat loss, which involves the breaking of fat tissue into triglyceride fuel, is one example.<\/p>\n

DOMS (Delayed onset muscle soreness)<\/h3>\n

Soreness\u00a0in muscles felt many hours \u2014 or sometimes days \u2014 following a hard exercise session.<\/p>\n

Fast twitch<\/h3>\n

A type of\u00a0muscle fiber,\u00a0also known as type II, that\u2019s large and light in color, and responsible for fast, high-effort, high-exertion movements like all-out sprints and heavy lifts.<\/p>\n

These are distinguished from slow-twitch, or type I, fibers, which are slimmer and darker, and responsible for slower, lower effort movements like jogging and lighter, faster lifts.<\/p>\n

Midline<\/h3>\n

An imaginary center line that bisects the body vertically.<\/p>\n

Mind-muscle connection<\/h3>\n

The mental awareness of the action of your muscles as they lengthen and contract, shown to improve the effectiveness of a strength-training program.<\/p>\n

Muscle imbalance<\/h3>\n

A\u00a0difference\u00a0in the relative strength of muscles on two sides of the body or two sides of a joint, believed to play a role in posture and susceptibility to injury.<\/p>\n

Range of motion<\/h3>\n

\"Seated<\/p>\n

The direction and degree to which a joint or a series of joints move \u2014 or are capable of moving \u2014 in a particular exercise or stretch.<\/p>\n

Sarcopenia<\/h3>\n

Loss of muscle mass stemming from disease, aging, or disuse.<\/p>\n","protected":false},"excerpt":{"rendered":"

To the neophyte, strength training is straightforward: pick up a weight, put it down, get strong. Spend a few weeks or months on the internet or chatting up your new fit-buddies, and you come to realize there\u2019s a whole lot of science, art, and jargon behind the apparent simplicity: compound exercises; plyometrics; supination; RPE; 1RM; […]<\/p>\n","protected":false},"author":1,"featured_media":2507,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-3001","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3001","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3001"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3001\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2507"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3001"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3001"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3001"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}