Glossary
Short, plain definitions of the words that show up in training programs and workout logs. Each entry answers the question first, then explains how to use it. Terms with a full guide behind them link straight to it.
RPE
RPE (rate of perceived exertion) is a 1–10 rating of how hard a set was. In lifting, it's scored by how many more reps you could have done:…
RIR
RIR (reps in reserve) is the number of extra reps you could have done at the end of a set, with good form, before reaching failure. A set…
One-rep max (1RM)
A one-rep max (1RM) is the heaviest weight you can lift for one full repetition of an exercise with good form. It's the standard measure of…
Training volume
Training volume is how much work you do in training. In lifting, it's measured either as volume load (sets × reps × weight) or as the…
Autoregulation
Autoregulation in strength training means adjusting a workout's weight, reps or sets to how you're performing that day, instead of…
Progressive overload
Gradually increasing the demand on a muscle over time — more weight, more reps or more sets — so it keeps adapting.
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Double progression
Adding reps at the same weight until every set reaches the top of a rep range, then adding weight and letting reps drop back toward the bottom.
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Deload
A planned, temporary cut in training stress — fewer sets, lighter weights or easier sets, usually for about a week — so fatigue can clear.
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Push/pull/legs (PPL)
A split that groups training by movement pattern: pushing muscles one day, pulling muscles the next, legs the third.
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Upper/lower split
A four-day-a-week structure alternating upper-body and lower-body sessions, so each half is trained twice a week.
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Full-body split
Training every major muscle group in each session, usually two or three times a week. The usual starting point for beginners.
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StrongLifts 5×5
A beginner barbell program of five sets of five reps on a small set of compound lifts, adding weight every session.
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Starting Strength
A beginner barbell program built on three sets of five reps and a strict technique model, with linear weight increases.
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GZCLP
A linear-progression program that splits work into three tiers: heavy main lifts, moderate volume, and higher-rep accessories.
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nSuns 5/3/1
A high-volume variant of Wendler's 5/3/1 that adds a second main lift each day and progresses from a training max.
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Macros
Short for macronutrients: protein, carbohydrate and fat, the three things a body needs in gram quantities each day.
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