Common Terminology About Weight Training for Beginners
It is essential to know the common terminology about weight training for beginners. Weight training programs are easily available from the internet. All of these programs use similar terminology. Before starting weight training for beginners, you need to understand the lingo.
Common Terms in Weight Training
Here is a list of common terms and phrases that are often used. Starting weight training for beginners requires that you become familiar with these terms.
Exercises or Workouts – These are the resistance exercises that are usually done. Example could be lunges, squats, push-ups, etc.
Reps – Rep is a short form for repetition. A repetition is the act of doing 1 complete cycle of an exercise. Take the example of the squat exercise. 1 complete repetition requires you to go from the standing position, squatting all the way down and back to the original standing position. Reps are done one after another in succession to complete an exercise.
Sets – This is a collection of reps done in succession. Take the example of the squat again. Typically, 1 set would consist of 8 to 12 reps.
Tempo – This is the pace at which you do the exercise. Take the example of a tempo of 2-1-2 for the squat exercise. This means that you should take about 2 seconds to go from the standing position to the squatting position. You should then hold the squat for 1 second. You should then take 2 seconds to rise back up to the standing position.
Rest Intervals – This is the time taken to rest between sets. It can also be the time taken to rest between exercises.
Using the Terminology
Whenever looking at an exercise program, the very basic information that should be available is the type of exercise, the number of reps and sets. Look at the following example;
1. Squats, 8 t0 12 reps, Repeat for 3 sets
2. Lunges, 8 to 12 reps, Repeat for 3 sets
A better designed program should also incorporate information about the tempo and the rest intervals. Look at the next example below;
1. Squats, 8 t0 12 reps, Repeat for 3 sets, Tempo 2-1-2
2. Lunges – 8 to 12 reps – Repeat for 3 sets, Tempo 2-1-2
Rest interval between sets – 60 seconds, Rest interval between exercises – 90 seconds
Once you have understood these basic phrases and terms, you are ready to start weight training for beginners.
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