A Handy Guide to Basic Training Terms

It’s a new year and a new start for many. Health kicks, detox’s and ambitious New Year’s resolutions are all underway.

If you’re new to fitness it’s easy to get confused and even put off by all the terminology that surrounds exercising. But don’t let it scare you off! Use our handy guide to basic training terms courtesy of Thomson fitness alongside HealthClubTV videos to get the best from your workout, and if you get stuck leave your questions in the comments!  

The Basics

Sets

This is performing an exercise for a prescribed number of times.

For example 12 crunches could be one set.

Reps or Repetitions

This is the number of times an exercise is repeated in a set.

For example 12 crunches would be one set of 12 reps.

Rest interval

This is the amount of time you have to ‘rest’ between sets.

Weight training

Pyramiding

This means increasing the weight with each set whilst reducing the repetitions accordingly

Pyramiding a Bench press would look like this:

Set 1 – 20 reps warm up light with the bar.

Set 2 – 15 reps increased poundage

Set 3 - 8 reps final and heaviest poundage.

Drop down sets

Drop down sets are where you perform a set of repetitions, decreasing the weight used and carrying out another set without a rest interval.

A double dropdown:

12 reps with the heavier weight

12 reps with the lighter weight

(No rest between sets)

A triple dropdown:

12 reps with the heavier weight

12 reps with a decreased weight

12 reps with the lightest weight

(No rest between sets)

To Failure

Working to "failure" means training until you’re exhausted and can’t physically do another repetition!

Forced Reps

Forced reps are where a training partner or "spotter" assists the trainee once they have reached failure. This assistance gets further repetitions that would otherwise have been impossible to complete.

Please note: This should be kept to a minimum and needs the assistance of a competent trainer at all times.

Spotter

A spotter is a qualified assistant who helps a trainee complete a safe effective set of repetitions. Spotters should be used for safety at all times where there is a possibility of risk if injury from weight training apparatus.