Quick guide to gym terminology

Here’s a guide to gym terminology that covers commonly used terms and phrases:

Reps (Repetitions)

The number of times you perform a specific exercise in a set.

In the example below you are to perform 10 repetitions.

Sets

A group of consecutive repetitions. For example, if you do 10 Dumbbell Curls, rest, and then do another 10 Dumbbell Curls, that’s two sets of Dumbbell Curls.

In the example below you are to perform 4 sets of 10 repetitions of Dumbbell Curls.

Weights

• Dumbbells: Handheld weights used for strength training.
• Barbells: A long metal bar with weights attached to either end, used for exercises like bench presses, squats, and deadlifts.
• Plates: The individual weights that are added onto barbells or machines to increase resistance.

Cardio

Cardiovascular Exercise: Activities that elevate your heart rate and improve cardiovascular health, such as running, cycling, and swimming.

HIIT

High-Intensity Interval Training: A form of cardio that alternates between short bursts of intense activity and periods of rest or lower intensity.

These exercises are timed inside of Gym Plan instead of repetition based. There are two types of of highly effective techniques inside the app:

• Circuits: Were you perform exercises for a set amount of seconds which are called a round. Once you have completed all exercises for the amount of time shown that is one round completed. You then rest until the recovery timer tells you to go again. You repeat the exercises for there amount of rounds shown.
• Max Rounds: These are awesome! You have set repetitions of exercises to perform in an allotted timeframe. Every time you complete the exercises this is one round completed, and you tap the big countdown circle timer to confirm it. The aim of the game is to complete as many rounds as possible in the allotted time. It’s a really great indicator of how well you’re progressing in your fitness when you beat previous attempts. A good strategy can help too, pacing yourself instead of going flat out at the start is often the path to personal best achievements. (top tip, use the workout search and type AMRAP in the search box to find hidden gems that’ll really challenge you.)

Resistance Training

• Strength Training: Exercises designed to build muscle strength and endurance, typically involving weights or resistance bands.
• Bodyweight Exercises: Exercises that use your own body weight as resistance, such as push-ups, pull-ups, and squats.

Form

The proper technique for performing an exercise to maximize effectiveness and reduce the risk of injury.

Spotter

A person who assists with lifting weights, especially during heavy lifts like bench presses or squats, to ensure safety.

Recovery

• A Countdown Timer: How long to wait between sets of each exercise. You can customise this in the app using the cog at the bottom of the workout screen.
• Rest Days: Days when you take a break from intense exercise to allow your body to recover and repair.
• Cool Down: Light exercise or stretching done at the end of a workout to gradually decrease heart rate and ease muscle tension.
• Foam Rolling: A form of self-massage using a foam roller to alleviate muscle tightness and soreness.

Muscle Groups

• Upper Body: Muscles in the chest, back, shoulders, arms, and core.
• Lower Body: Muscles in the legs and glutes.
• Core: Muscles in the abdomen and lower back that stabilize the body and support posture.

Nutrition

• Protein: Nutrients essential for muscle repair and growth, found in foods like meat, eggs, and legumes.
• Carbohydrates: A primary source of energy for workouts, found in foods like grains, fruits, and vegetables.
• Hydration: Maintaining proper fluid levels in the body to support performance and recovery, typically achieved through drinking water.

Supplements

Products taken orally that contain dietary ingredients intended to supplement the diet, such as protein powder, creatine, and pre-workout formulas.

Remember, if you’re ever unsure about a term or technique, don’t hesitate to ask our team in chat for clarification.