If you’re just getting into strength training, you’re going to love the results you see from lifting weights. Of course, like any other type of physical activity, weightlifting has its own lingo, slang, and terms you need to know. Learning these aspects of your new exercise routine is going to be a vital part of your success. You can start by getting familiar with these six weightlifting terms that all newbies should know.
1. Pre- and Post-Workout
No, pre-workout doesn’t refer to warming up, stretching, or anything else you do before you start exercising, and the same goes for post-workout. These two terms refer to supplements, snacks, or drinks that you consume either before or after a workout. For pre-workout supplements or snacks, you should time them about 30 to 45 minutes before you exercise. Post-workouts are a bit different. You can consume your whey protein or post-workout snack immediately after you cool down from a workout.
Make sure to take powdered supplements such as arginine and creatine with the recommended amount of liquid. Start with a smaller amount of these supplements and gradually work up to the full recommended dose as you continue your weightlifting journey. Don’t hesitate to ask a more advanced lifter or a personal trainer the question of what is creatine used for.
2. Reps and Sets
Sets and reps are two words you will use from day one when you start weightlifting. Your workout is defined by how many repetitions, or reps, of each exercise you perform. Usually, you’ll perform a specific number of repetitions and then rest, thus completing one set of reps for that exercise.
It’s common to see workout instructions that say, “Complete four sets of 10 to 12 reps for each exercise.” This means you’ll perform one movement 10 to 12 times, depending on your ability, rest, and then repeat the same movement for the same number of reps three more times, resting in between each set.
3. Barbell and Dumbbell
These two terms, barbell and dumbbell, refer to two types of equipment you’ll use in the gym. A barbell is what it sounds like, a long bar, and you can either lift the weight of the bar itself or attach weight plates to each end for a heavier challenge.
A dumbbell is a piece of equipment that you hold in your hand while performing free-weight exercises, movements that don’t require a machine. Dumbbells come in a variety of weights.
4. Form
When you hear people say that you need to learn the correct form of a movement before doing it, they mean that you need to know how to position and move your body in a way that won’t result in injury. Weightlifting requires a variety of positions and ranges of motion, and if you perform an exercise without knowing the correct form, you could easily hurt yourself. Make sure you either work out with someone who knows the correct way to do each movement or book a session with a professional trainer to get you started.
5. HIIT
High-intensity interval training, often shortened to the acronym HIIT, is a style of exercise that focuses on activities that make your heart rate go up quickly. Think of exercises such as jumping jacks, burpees, and sprints. Some weightlifting workouts are also formed around performing movements in fast bursts to raise your heart rate for a period of 30 to 45 seconds at a time. People consider HIIT to be a very effective form of exercise.
6. Failure
According to the CTN News Failure is used in an interesting way in the world of weightlifting. It doesn’t have anything to do with making a mistake or doing something wrong. In fact, it’s the opposite. For strength training workouts, when you push your muscle to failure it means that you simply can’t perform another rep of that exercise. This is often desirable for people who want a challenge, but you will be very sore after your workout.
If you’re getting excited now that you know these terms, use that motivation to hit the gym! Record your PB, personal best, and keep working toward your fitness goals.
