Reference

Strength training glossary

Plain-English definitions of the powerlifting and hypertrophy terms you'll meet in the gym: RPE, 1RM, volume, tempo, sticking points and more.

RPE — Rate of Perceived Exertion

How hard a set felt on a 1–10 scale. 10 = no more reps possible, 9 = 1 rep in reserve, 8 = 2 reps left, 7 = 3 reps left. Most working sets should sit around RPE 7–9. Leave RPE blank if you're not sure.

Sets

A set is a group of reps done back-to-back without resting. A '3 × 8' means 3 sets of 8 reps.

Reps

One full repetition of the movement (down and up). '8-12' means aim for anywhere in that range on each set — pick a weight that lets you hit the low end with good form.

Rest

Time between sets. Heavy strength sets need 3–5 minutes. Hypertrophy (muscle) sets do well with 60–120 seconds. Isolation work can rest less.

Weight

Load on the bar or machine. If you're new, start light and add a little each session — form beats numbers.

1RM — One-Rep Max

The most weight you can lift for a single rep with good form. Percentages like '80% 1RM' are based on this number. If you don't know yours, use RPE instead.

Tempo

How fast you move the weight. A controlled 2–3 second lowering phase builds more muscle and is safer than dropping the weight.

Compound lift

A movement that uses multiple joints and big muscle groups at once (squat, bench, deadlift, row, press). Best bang for the buck.

Isolation lift

A movement that targets one muscle by moving one joint (bicep curl, leg extension, lateral raise). Great for finishing muscles the compounds missed.

Volume

Total work you do for a muscle — usually counted as hard sets per week. Most muscles grow best with roughly 10–20 hard sets per week.

kg vs lb

Pick the units you actually see on your gym plates. 1 kg ≈ 2.2 lb. All logs, targets and reports are shown in your chosen unit.

Powerlifting

Training to lift as much weight as possible for one rep in the squat, bench and deadlift. Low reps (1–5), high intensity, long rests.

Hypertrophy

Training to grow muscle size. Moderate reps (6–15), moderate weights, higher weekly volume per muscle group.

Estimated time

Rough length of the session including working sets and rest between them. Actual time depends on your pace and warm-ups.

Adherence

Percentage of planned training days you actually logged this week. Consistency beats perfection.

Westside / conjugate

A powerlifting style that hits max-effort (one heavy lift), dynamic-effort (speed work with bands), and accessories every week. Great when you want to attack weak points and train several qualities at once.

Block periodization

Training in dedicated phases: a volume block (build muscle), a strength block (heavier), then a peak (specific and sharp). Cleaner structure — ideal when preparing for a meet.

Max Effort (ME)

Work up to a heavy 1–3 rep top set on a squat, bench or deadlift variation. Rotate the variation every 1–3 weeks so you keep progressing.

Dynamic Effort (DE)

Sub-max sets (about 50–60% of your 1RM) moved as fast as possible, often with bands. Builds explosive strength without heavy fatigue.

Sticking point

The spot in a lift where the bar slows down or stalls (e.g. off the chest on bench, out of the hole on squat, around the knees on deadlift). Your accessories should attack that specific range.

Focus lifts

The 1–3 exercises you most want to get stronger at. Pick your priorities and, if you know them, the point where the lift tends to fail — we'll add targeted accessory work.