Strength Training Glossary

Understanding the terminology used in strength training and workout programming. These definitions will help you follow routines and track your progress effectively.

1RM (One Rep Max)

The maximum amount of weight you can lift for a single repetition with proper form. It's used as a benchmark to calculate training loads and track strength progress over time.

Also known as: One Rep Max, One-Rep Max, 1 Rep Max

Training Max (TM)

A submaximal weight, typically 85-90% of your true 1RM, used to calculate working weights in percentage-based programs like 5/3/1. Using a Training Max builds in a buffer for sustainable progress and accounts for daily performance variations.

Also known as: TM

RPE (Rate of Perceived Exertion)

A subjective scale from 1-10 measuring how difficult a set feels. An RPE of 10 means maximum effort (no reps left), RPE 9 means one rep in reserve, RPE 8 means two reps in reserve, and so on. Used for autoregulating training intensity.

Also known as: Rate of Perceived Exertion

RIR (Reps in Reserve)

The number of additional repetitions you could have performed before reaching muscular failure. RIR 0 means you couldn't do another rep, RIR 2 means you had two more reps left. It's the inverse of RPE and used for autoregulation.

Also known as: Reps in Reserve

Progressive Overload

The gradual increase of stress placed on the body during training. This can be achieved by increasing weight, reps, sets, or training frequency over time. It's the fundamental principle behind strength and muscle gains.

Deload

A planned period of reduced training intensity and/or volume, typically lasting one week. Deloads allow for recovery, reduce accumulated fatigue, and help prevent overtraining while maintaining fitness.

Also known as: Deload Week

AMRAP

As Many Reps As Possible. A set where you perform the maximum number of repetitions you can with good form. Often used as the final set in programs like 5/3/1 to gauge progress and drive adaptation.

Also known as: As Many Reps As Possible

5/3/1

A popular strength training program created by Jim Wendler. It uses submaximal weights based on Training Max percentages, with four main lifts (squat, bench, deadlift, overhead press) trained once per week in 3-week cycles.

Also known as: 531, Wendler 5/3/1

Push Pull Legs (PPL)

A training split that divides workouts by movement pattern: Push (chest, shoulders, triceps), Pull (back, biceps), and Legs (quads, hamstrings, glutes). Typically run 6 days per week, hitting each muscle group twice.

Also known as: PPL

Supersets

Performing two exercises back-to-back with minimal rest between them. Can target the same muscle group (compound set) or opposing muscle groups (antagonist superset) to increase training density and efficiency.

Compound Exercise

An exercise that involves multiple joints and muscle groups working together. Examples include squats, deadlifts, bench press, and rows. Compound movements are efficient for building overall strength and muscle mass.

Also known as: Compound Movement, Multi-joint Exercise

Isolation Exercise

An exercise that targets a single muscle group and involves movement at only one joint. Examples include bicep curls, leg extensions, and lateral raises. Used to target specific muscles for development or rehabilitation.

Also known as: Isolation Movement

Volume

The total amount of work performed, typically calculated as sets × reps × weight. Training volume is a key driver of muscle hypertrophy and should be progressively increased over time for continued adaptation.

Also known as: Training Volume

Intensity

In strength training, intensity refers to the percentage of your 1RM being lifted. Higher intensity means heavier weights relative to your max. Not to be confused with perceived effort or how hard a workout feels.

Also known as: Training Intensity

Hypertrophy

The increase in muscle size through training. Muscle hypertrophy occurs when muscle protein synthesis exceeds breakdown, typically achieved through progressive resistance training combined with adequate nutrition and recovery.

Also known as: Muscle Hypertrophy, Muscle Growth

Periodization

The systematic planning of training variables (volume, intensity, frequency) over time to optimize performance and prevent plateaus. Common approaches include linear periodization, undulating periodization, and block periodization.

nSuns

A high-volume strength program based on 5/3/1 principles, created by Reddit user nSuns. It features more sets and volume than traditional 5/3/1, with AMRAP sets and weekly Training Max progression based on performance.

Also known as: nSuns 5/3/1, nSuns LP

GZCL

A training methodology created by Cody Lefever that organizes exercises into three tiers: T1 (heavy compound movements), T2 (lighter compounds for volume), and T3 (isolation accessories). Allows flexible programming while maintaining structure.

Also known as: GZCL Method, GZCLP

Rest Time

The duration of rest between sets. Longer rest (3-5 minutes) is typically used for strength work to allow full recovery, while shorter rest (60-90 seconds) is used for hypertrophy to maintain metabolic stress.

Also known as: Rest Period, Inter-set Rest

Working Set

A set performed at your target training weight, as opposed to warm-up sets. Working sets are the primary driver of adaptation and should be performed with full effort while maintaining proper form.