Fitness Glossary
Master essential fitness terminology. From training concepts to nutrition terms, learn everything you need to succeed in your fitness journey.
Training
92 terms
Nutrition
53 terms
Anatomy
43 terms
Recovery
25 terms
Equipment
23 terms
Metrics
35 terms
A
Aerobic Exercise
Exercise that uses oxygen for energy production, typically moderate-intensity cardio.
Anaerobic Exercise
High-intensity exercise where the body cannot supply enough oxygen, using stored energy.
Accessory Work
Supplementary exercises that support and enhance the main lifts.
Autoregulation
Adjusting training based on daily readiness and performance rather than fixed percentages.
Amino Acids
The building blocks of protein, essential for muscle building and many bodily functions.
Adductors
The inner thigh muscles that bring the legs together.
Abductors
The outer hip muscles that move the legs away from the body.
AMRAP (As Many Reps As Possible)
A set performed to get as many repetitions as possible with a given weight.
Accommodation
The decrease in response to a constant training stimulus over time.
Accommodating Resistance
Using bands or chains to match resistance to the strength curve.
Ankle Mobility
The range of motion available at the ankle joint, particularly dorsiflexion.
Anti-Nutrients
Compounds in food that can reduce nutrient absorption.
Active Recovery
Low-intensity movement performed to enhance recovery between hard workouts.
Absolute Strength
Total maximum strength regardless of body weight.
Active Rest Day
A recovery day that includes light, non-strenuous movement rather than complete inactivity.
Anterior Chain
The group of muscles running along the front of the body, including the quads, hip flexors, abs, and chest.
B
BMR (Basal Metabolic Rate)
The calories your body burns at complete rest to maintain basic functions.
Bulking
A phase of intentional calorie surplus and heavy training to build muscle mass.
Biceps
The muscles on the front of the upper arm responsible for elbow flexion.
Barbell
A long bar used with weight plates for compound exercises like squats and deadlifts.
Body Composition
The ratio of fat mass to lean mass (muscle, bone, water) in your body.
Body Fat Percentage
The proportion of your total body weight that is fat tissue.
Bro Split
A training split dedicating one day to each muscle group, training each muscle once per week.
Bodybuilding
The practice of using resistance training and nutrition to develop muscle size and aesthetics.
Bilateral Training
Exercises where both limbs work together simultaneously.
BCAAs (Branched-Chain Amino Acids)
Three essential amino acids (leucine, isoleucine, valine) important for muscle protein synthesis.
Body Recomposition
Simultaneously losing fat and gaining muscle, typically at maintenance calories.
Battle Ropes
Heavy ropes used for conditioning exercises involving wave patterns.
BMI (Body Mass Index)
A ratio of weight to height used to categorize body size.
Bilateral Deficit
The phenomenon where combined single-limb strength exceeds two-limb strength.
Blood Flow Restriction (BFR)
Training with bands or cuffs that restrict venous blood flow from muscles.
Bracing
Creating intra-abdominal pressure to stabilize the spine during lifts.
BMR (Basal Metabolic Rate)
The calories burned at complete rest to maintain basic body functions.
Bioavailability
The proportion of a nutrient that is absorbed and available for use.
Beta-Alanine
An amino acid that buffers acid buildup in muscles during high-intensity exercise.
BMI (Body Mass Index)
A ratio of weight to height used to categorize body weight status.
Bar Speed
The velocity at which a barbell or implement moves during a repetition, used as a proxy for effort level.
C
Compound Exercise
An exercise that works multiple muscle groups and joints simultaneously.
Concentric
The muscle-shortening phase of an exercise (lifting the weight).
Cool-Down
Low-intensity activity performed after a workout to aid recovery.
Calories
A unit of energy; the amount of energy food provides when consumed.
Calorie Deficit
Consuming fewer calories than your body burns, leading to weight loss.
Calorie Surplus
Consuming more calories than your body burns, supporting weight and muscle gain.
Creatine
A natural compound that helps supply energy to muscles, popular as a supplement.
Cutting
A phase of calorie deficit to reduce body fat while maintaining muscle.
Core
The muscles of the midsection that stabilize the spine and pelvis.
Circuit Training
Performing a series of exercises back-to-back with minimal rest between them.
Cluster Sets
Breaking a set into mini-sets with short rest periods to lift heavier weights for more total reps.
Calisthenics
Bodyweight exercises that use minimal equipment to build strength and fitness.
CrossFit
A branded fitness program combining high-intensity functional movements from various disciplines.
Casein Protein
A slow-digesting milk protein that provides sustained amino acid release.
Carbohydrates
A macronutrient that provides energy, especially important for high-intensity exercise.
Calves
The muscles of the lower leg responsible for ankle plantar flexion.
Compression Gear
Tight-fitting clothing or devices that apply pressure to muscles.
Cluster Set
A set broken into smaller segments with brief rest periods between segments.
Cheat Rep
A repetition using momentum or other muscles to move weight beyond what strict form allows.
Complete Protein
A protein source containing all essential amino acids in adequate amounts.
Creatine Monohydrate
One of the most researched and effective supplements for strength and power.
Caffeine
A stimulant that can enhance exercise performance and mental alertness.
CNS Fatigue
Fatigue originating in the nervous system that reduces force production.
Contrast Therapy
Alternating between hot and cold water immersion for recovery.
Cold Therapy (Cryotherapy)
Application of cold to reduce inflammation and aid recovery.
Compression Therapy
Using compression garments or devices to enhance recovery.
Cable Machine
A machine using cables and pulleys to provide smooth, constant resistance.
D
Drop Set
A technique where you reduce weight and continue the set after reaching failure.
Deload
A planned period of reduced training intensity and/or volume for recovery.
Deltoids (Delts)
The shoulder muscles consisting of anterior, lateral, and posterior heads.
DOMS (Delayed Onset Muscle Soreness)
Muscle pain and stiffness that occurs 24-72 hours after exercise.
Dumbbell
A short bar with weights on each end, used individually in each hand.
Dietary Fats
A macronutrient essential for hormones, nutrient absorption, and energy storage.
Diet Break
A planned period of eating at maintenance calories during a fat loss phase.
Dynamic Stretching
Moving through ranges of motion repeatedly to warm up muscles and joints.
Dip Station (Parallel Bars)
Parallel bars for performing dips and other bodyweight exercises.
DOMS (Delayed Onset Muscle Soreness)
Muscle soreness appearing 24-72 hours after exercise.
Deload Week
A planned reduction in training intensity or volume to allow recovery and adaptation.
E
Eccentric
The muscle-lengthening phase of an exercise (lowering the weight).
Effective Reps
The reps performed close to failure that provide the greatest stimulus for muscle growth.
Erector Spinae
The muscles running along the spine responsible for back extension and posture.
EZ Curl Bar
A curved barbell designed to reduce wrist strain during curling and extension exercises.
EMOM (Every Minute On the Minute)
A workout structure where you perform exercises at the start of each minute.
External Rotation
Rotating a limb outward, away from the body's midline.
Electrolytes
Minerals that carry electrical charges and regulate body functions.
F
Foam Rolling
Self-myofascial release technique using a foam roller to reduce muscle tightness.
Flexibility
The ability of a joint to move through its full range of motion.
Form (Exercise Form)
The proper technique and body positioning for performing an exercise safely and effectively.
Full Body Training
Training all major muscle groups in each workout session.
Forced Reps
Having a spotter assist to complete additional reps beyond failure.
Functional Training
Training that improves strength and movement patterns used in daily life and sports.
Fiber
A type of carbohydrate that cannot be digested, important for digestive health and satiety.
Forearms
The muscles of the lower arm responsible for grip strength and wrist movement.
Forced Rep
Additional repetitions completed with assistance from a spotter after reaching failure.
Fascia
Connective tissue that surrounds and supports muscles and organs.
FFMI (Fat-Free Mass Index)
A measure of muscle mass relative to height, similar to BMI but for lean mass.
G
Glutes (Gluteal Muscles)
The muscles of the buttocks, including gluteus maximus, medius, and minimus.
Giant Sets
Performing four or more exercises back-to-back for the same muscle group.
Glycogen
The stored form of carbohydrates in muscles and liver, used as fuel during exercise.
Giant Set
Four or more exercises performed consecutively with minimal rest.
Golgi Tendon Organ (GTO)
Sensory receptors in tendons that detect tension and inhibit muscle contraction.
Glycemic Index (GI)
A ranking of carbohydrates based on how quickly they raise blood sugar.
Glycemic Load (GL)
A measure considering both glycemic index and the amount of carbohydrate in a serving.
Gut Microbiome
The community of microorganisms living in the digestive tract.
H
Hypertrophy
The increase in muscle size through growth of muscle fibers.
Hamstrings
The three muscles on the back of the thigh responsible for knee flexion and hip extension.
HIIT (High-Intensity Interval Training)
Alternating between intense bursts of exercise and rest or low-intensity periods.
Hip Flexors
The muscles at the front of the hip that lift the thigh toward the torso.
Heat Therapy (Sauna)
Using heat exposure to promote blood flow, relaxation, and potential health benefits.
Heart Rate
The number of times your heart beats per minute.
Heart Rate Zones
Ranges of heart rate used to target different training adaptations.
Hip Hinge
A movement pattern involving flexion and extension at the hips with minimal knee bend.
Hip Mobility
The ability to move the hip joint through its full range of motion.
HRV (Heart Rate Variability)
The variation in time between consecutive heartbeats, an indicator of recovery.
HRV-Guided Training
Using heart rate variability data to adjust daily training intensity based on recovery status.
I
Isolation Exercise
An exercise that targets a single muscle group using one joint.
Intermittent Fasting (IF)
An eating pattern that cycles between periods of fasting and eating.
IIFYM (If It Fits Your Macros)
A flexible dieting approach focused on hitting macro targets regardless of food sources.
Isometric
A muscle contraction without movement - holding a position against resistance.
Insulin
A hormone that regulates blood sugar and promotes nutrient storage.
Insulin Sensitivity
How effectively cells respond to insulin's signals.
K
L
Latissimus Dorsi (Lats)
The large, flat muscles of the back responsible for pulling movements.
LISS (Low-Intensity Steady State)
Sustained, low-intensity cardio exercise performed for extended periods.
Leucine
An essential amino acid that directly stimulates muscle protein synthesis.
Ligaments
Connective tissue that connects bones to other bones, stabilizing joints.
Lifting Chalk
Magnesium carbonate powder used to improve grip by absorbing sweat.
Lean Body Mass
Total body weight minus fat mass, including muscle, bone, and organs.
Ligament
Connective tissue that connects bone to bone, stabilizing joints.
Lifting Belt
A supportive belt worn around the waist to increase core stability during heavy lifts.
Lifting Straps
Straps that wrap around the wrist and bar to assist grip during heavy pulls.
Lumbar Spine
The five vertebrae of the lower back that bear most of the body's weight and provide stability during lifting.
M
Macros (Macronutrients)
The three main nutrients that provide calories: protein, carbohydrates, and fats.
Muscle Protein Synthesis (MPS)
The process by which the body builds new muscle proteins.
Mobility
The ability to move a joint actively through its full range of motion with control.
Myo-Reps
A rest-pause method optimized for hypertrophy using short rest periods.
Metabolic Stress
The accumulation of metabolites in muscles during exercise that contributes to muscle growth.
Muscle Pump
The temporary swelling of muscles during exercise due to increased blood flow.
Micronutrients
Vitamins and minerals needed in small amounts for health and bodily functions.
Metabolic Adaptation
The bodys reduction in energy expenditure in response to prolonged calorie restriction.
Muscle Fiber Types
Different types of muscle fibers (Type I and Type II) with distinct properties.
Medicine Ball
A weighted ball used for explosive throwing exercises and core training.
Maximum Heart Rate
The highest heart rate achievable during maximal exertion.
Mesocycle
A training phase lasting several weeks, typically 3-6 weeks, with a specific focus.
Macrocycle
A long-term training plan, typically spanning months to a year.
Microcycle
The shortest training cycle, typically one week of training.
Mechanical Drop Set
Changing exercise position or grip to continue a set when fatigued.
Mind-Muscle Connection
The conscious focus on contracting a specific muscle during exercise.
Movement Pattern
A category of movements sharing similar biomechanics.
Muscle Spindle
Sensory receptors in muscles that detect changes in muscle length.
Motor Unit
A motor neuron and all the muscle fibers it innervates.
Motor Unit Recruitment
The activation of motor units to generate force.
Myofibril
Long protein structures within muscle fibers containing the contractile elements.
N
Negative Reps
Focusing on the eccentric (lowering) phase of an exercise, often with supramaximal loads.
Nutrient Timing
The strategic consumption of nutrients around workouts for performance and recovery.
Negatives (Eccentric Training)
Training emphasis on the lowering (eccentric) phase of an exercise.
Neutral Spine
Maintaining the natural curves of the spine during exercise.
NEAT (Non-Exercise Activity Thermogenesis)
Calories burned through daily activities that aren't formal exercise.
Nutrient Partitioning
How the body directs nutrients toward muscle vs. fat storage.
O
Olympic Lifting
A strength sport consisting of two lifts: the snatch and the clean and jerk.
Obliques
The muscles on the sides of the abdomen responsible for rotation and lateral flexion.
Overtraining
A state of chronic fatigue and decreased performance from excessive training without adequate recovery.
Overreaching
A short-term state of accumulated fatigue that temporarily decreases performance.
Omega-3 Fatty Acids
Essential polyunsaturated fats with anti-inflammatory properties.
Omega-6 Fatty Acids
Essential polyunsaturated fats that can be pro-inflammatory in excess.
P
Progressive Overload
The gradual increase of stress placed on the body during exercise training.
Periodization
The systematic planning of training phases to optimize performance and recovery.
Protein
A macronutrient essential for muscle building, repair, and many bodily functions.
Pectorals (Pecs)
The chest muscles responsible for pushing movements and arm adduction.
Push Pull Legs (PPL)
A training split that organizes workouts by movement pattern: pushing, pulling, and leg exercises.
Pause Reps
Pausing at the most difficult position of a lift to eliminate momentum.
Pyramid Sets
Increasing weight while decreasing reps with each successive set.
Partial Reps
Performing exercises through only a portion of the full range of motion.
Powerlifting
A strength sport consisting of three lifts: squat, bench press, and deadlift.
Pre-Workout Nutrition
Food consumed before training to fuel performance.
Post-Workout Nutrition
Food consumed after training to support recovery and adaptation.
Pull-Up Bar
A bar mounted horizontally for performing pull-ups and hanging exercises.
Pause Rep
A repetition with a deliberate pause at the most challenging position.
Pre-Exhaustion
Performing an isolation exercise before a compound to fatigue the target muscle.
Post-Exhaustion
Performing an isolation exercise after a compound to fully fatigue the target muscle.
Plyometrics
Explosive exercises using the stretch-shortening cycle to develop power.
Power Output
The rate of doing work, calculated as force multiplied by velocity.
Pennation Angle
The angle at which muscle fibers are oriented relative to the tendon.
Probiotics
Live beneficial bacteria that support gut health when consumed.
Prebiotics
Non-digestible fibers that feed beneficial gut bacteria.
Percussive Therapy
Using massage guns to deliver rapid pressure pulses to muscles.
Power Rack
A four-posted cage with adjustable safety bars for barbell exercises.
Parasympathetic Recovery
Recovery driven by the rest-and-digest branch of the autonomic nervous system.
Posterior Chain
The group of muscles running along the back of the body, from the calves through the glutes to the upper back.
Pelvic Floor
The group of muscles forming a sling at the base of the pelvis, supporting internal organs and assisting with core stability.
R
Rep (Repetition)
One complete movement of an exercise from start to finish.
RIR (Reps in Reserve)
The number of additional reps you could have performed before failure.
RPE (Rate of Perceived Exertion)
A scale measuring how hard an exercise feels, typically from 1-10.
Reverse Pyramid Training
Starting with the heaviest set first, then reducing weight for subsequent sets.
Refeed Day
A planned day of higher calorie and carbohydrate intake during a diet.
Rhomboids
Muscles between the shoulder blades that retract and stabilize the scapulae.
Rotator Cuff
A group of four muscles that stabilize the shoulder joint.
Rest Day
A day without training to allow recovery and adaptation.
Rest-Pause
An intensity technique using brief rest periods to extend a set beyond failure.
Rate of Force Development (RFD)
How quickly force can be produced - critical for explosive power.
RMR (Resting Metabolic Rate)
Similar to BMR but measured under less strict resting conditions.
Resistance Bands
Elastic bands that provide variable resistance for exercises.
Relative Strength
Strength measured relative to body weight.
RPE (Rate of Perceived Exertion)
A subjective scale rating exercise intensity based on how hard it feels.
RIR (Reps in Reserve)
The number of additional reps you could have completed at the end of a set.
Recovery Nutrition
Strategic food and fluid intake designed to maximise post-exercise recovery and adaptation.
Readiness Score
A composite measure of physical and mental preparedness for training on a given day.
S
Set
A group of consecutive repetitions performed without rest.
Superset
Performing two exercises back-to-back with minimal rest between them.
Sleep
A critical recovery period when muscle repair and growth hormone release occur.
Spotter
A training partner who assists during exercises for safety and to help with forced reps.
Sticking Point
The most difficult position in a lift where failure typically occurs.
Serratus Anterior
The muscle on the side of the ribcage responsible for scapular protraction and stability.
Static Stretching
Holding a stretch position for an extended period to improve flexibility.
Sports Massage
Manual manipulation of soft tissue to promote recovery and reduce muscle tension.
Sleep Quality
The effectiveness of sleep in providing physical and mental recovery.
Stability Ball (Swiss Ball)
A large inflated ball used for core exercises and adding instability.
Sled (Prowler)
A weighted apparatus pushed or pulled for conditioning and strength.
Strength Standards
Benchmarks categorizing lifting strength from beginner to elite levels.
Supercompensation
The body adapting beyond baseline levels after recovery from training stress.
Specificity
The principle that training adaptations are specific to the type of training performed.
SAID Principle
Specific Adaptation to Imposed Demands - the body adapts specifically to training stresses.
Strip Set
Another term for drop set, reducing weight to continue past failure.
Stretch-Shortening Cycle (SSC)
The rapid stretch and contraction sequence that enhances force production.
Scapular Retraction
Pulling the shoulder blades together toward the spine.
Size Principle
Motor units are recruited from smallest to largest as force demands increase.
Sarcomere
The basic contractile unit of muscle fibers.
Sarcoplasm
The fluid and non-contractile components within muscle fibers.
Satiety
The feeling of fullness and satisfaction after eating.
Sleep Hygiene
Habits and practices that promote consistent, quality sleep.
Self-Myofascial Release (SMR)
Using tools like foam rollers to release muscle tension.
Safety Squat Bar (SSB)
A barbell with a cambered design and shoulder pads for squatting.
Smith Machine
A barbell fixed within steel rails for guided vertical movement.
T
Time Under Tension (TUT)
The total time a muscle is under strain during a set.
Training to Failure
Performing reps until you cannot complete another with proper form.
TDEE (Total Daily Energy Expenditure)
The total number of calories your body burns in a day.
Triceps
The three-headed muscle on the back of the upper arm responsible for elbow extension.
Training Volume
The total amount of work performed, typically measured as sets × reps × weight.
Training Intensity
How heavy the weight is relative to your maximum, or how hard you work during a set.
Training Frequency
How often you train a muscle group or perform a workout within a given period.
Tonnage
Total weight lifted in a session or period, calculated as sets × reps × weight.
Trapezius (Traps)
The large muscle of the upper back and neck responsible for shoulder elevation and scapular movement.
Tendons
Tough connective tissue that attaches muscles to bones.
Tabata
A high-intensity interval protocol of 20 seconds work followed by 10 seconds rest.
Tempo Training
Controlling the speed of each phase of an exercise using a prescribed timing.
Triset
Three exercises performed consecutively with minimal rest between them.
Thoracic Extension
Extending or straightening the upper back from a rounded position.
Tendon
Dense connective tissue that attaches muscle to bone.
Type I Muscle Fiber (Slow-Twitch)
Muscle fibers optimized for endurance with high fatigue resistance.
Type II Muscle Fiber (Fast-Twitch)
Muscle fibers optimized for power and speed but fatigue quickly.
Thermic Effect of Food (TEF)
The energy expended to digest, absorb, and process nutrients.
Trap Bar (Hex Bar)
A hexagonal barbell that allows you to stand inside while lifting.
Training Max
A submaximal weight used as the basis for training program percentages.
Thoracic Spine
The twelve vertebrae of the mid-back region that connect to the ribs and play a key role in upper body mobility.
Training Age
The number of years a person has been consistently training with progressive resistance.
U
V
VO2 Max
The maximum amount of oxygen your body can use during intense exercise.
Valsalva Maneuver
Holding breath against a closed glottis to increase core stability.
Vitamin D
A fat-soluble vitamin essential for bone health, immunity, and hormone function.
Velocity-Based Training
A training method that uses bar speed to autoregulate load selection and monitor fatigue in real time.
W
Warm-Up
Preparatory exercises performed before the main workout to prepare the body.
Whey Protein
A fast-digesting, complete protein derived from milk, popular as a supplement.
Weight Bench
A padded surface for lying or sitting during exercises like bench press.
Work Capacity
The ability to perform and recover from training volume.
Wrist Wraps
Supportive wraps that stabilize the wrist during pressing movements.
Weightlifting Shoes
Shoes with a raised, solid heel designed for squatting and Olympic lifts.
Wilks Score
A coefficient used to compare powerlifting totals across different body weights.
Weekly Volume
Total sets or reps × weight for a muscle group per week.
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