The Pocket Manual of Weight Training for Newbies

Congratulations on making it through the first week of 2023! One week down and 51 more to go! At this stage, you may be confused or unsure about weight training. There are a lot of new words flying around that you haven't heard before. Use this resource to get empowered, and then get used to these fitness terms as soon as possible! You'll encounter these expressions in YouTube workouts and group classes alike. Regardless of the source, environment, or occasion, you'll be more able to hit your personal goals with a little understanding. Here are some phrases to know as your weight training journey begins. They aren't in a particular order; I thought the structure made sense. Let's go! ???

Weight Training Basics:

Warm-Up: A warm-up is performed at the beginning of fitness training to introduce movement to the body in preparation for exercise. It increases your heart rate and blood flow and introduces oxygen-rich blood to the muscles. This group of moves can last anywhere from two minutes to 15 minutes and more. Don't skip the warm-up.

Repetitions (Reps): A rep is the number of times you complete a movement. When you perform ten pushups, that is ten reps.

As Many Reps as Possible (AMRAP): AMRAP sets are performed for a specific duration or until muscle failure occurs. It's a high-output workout that encourages muscle strength and endurance over time.

Sets: A set is a group of reps. When you perform ten reps of pushups in three groups, that is three sets. When written on a training plan, it often looks like (3 sets x 10 reps) or something similar.

Straight Sets: Straight sets are consecutive sets of the same movement. After completing one set, repeat the exercise until reaching the predetermined number of sets.

Super Set: A super set is one set that contains two moves, which we will call moves A and B. To complete a superset, perform all reps of move A, then complete move B with little to no break in between. Take breaks after completing both moves. A superset in your training plan might look like this:

Superset (3 sets x 10 reps)

1a) Dumbbell Curls

1b) Tricep Extension

Giant Set: A giant set is one set that contains three or more movements, and we will call them moves A, B, and C. To complete a giant set, perform all reps of move A, continue to move B, and finish with move C. Take breaks after finishing all three moves. A giant set in your training plan might look like this:

Giant Set (3 sets x 12-15 reps)

1a) Pullups

1b) Tricep Dips

1c) Pushups 

Circuit Training: Circuit training is a fitness technique where several exercises are performed in a sequence with a short break (about 30-60 seconds) in between. It combines muscular strength and endurance with cardio to create better physical conditioning. A circuit is finished when one round of all movements is complete. Set a goal to complete 3-5 rounds in one session or combine several. High-Intensity Interval Training, or "HIIT," is a wildly popular type of circuit training at many commercial gyms and clubs, such as F45 Training. A fitness circuit in your personal plan might look like this:

Bodyweight Fitness Circuit (3-5 rounds; 45 seconds of effort w/30 second break)

Jumping Jacks

Arm Circles

High Knees

Pushups

Squats

Dips

Lunges

Rest Period: The rest period is the time participants take between sets for rest. Intense training sessions can take as little as 15 seconds between sets, and powerlifters may take as much as 3 minutes for rest.

Cool Down: A cool-down is performed at the end of fitness training to help the body settle down after exercise. It helps decrease the heart and breathing rates to their normal (or pre-workout) levels. It takes a quick moment (2 to 5 minutes) to perform a good cool down with a few static stretches. Don't skip the cool-down, either.

Weight Training Tools:

Free Weights: Free weights are actual weights you can move around freely as they are not attached to a machine or station. Free weights are very popular in homes and commercial gyms. Dumbbells, kettlebells, barbells, medicine balls, and sandbags are free-weight examples.

Dumbbells: Dumbbells are small bars used to create resistance during weight training. They are used in pairs (one in each hand), but one dumbbell can be shared with two hands simultaneously or alternated.

Kettlebells: Kettlebells are similar to dumbbells and may be exchanged to perform many traditional dumbbell moves. The best way to describe a kettlebell is a solid ball with a handle typically made of cast iron, steel, and sometimes sand or cement.

Barbell: A barbell is a standard piece of weight training equipment that you will find in virtually all commercial gyms. It is used in Olympic competitions, strongman competitions, and to train using heavy weights. Barbells are 5 ft or 7 ft long and can weigh up to 45 lbs. Other bars (such as the EZ Curl Bar) can be used in its place in a crowded facility or with limited equipment.

Collar: The collar helps keep Olympic and standard weights fastened to the bar during exercise. Using the collars is in your best interest to protect yourself, others, and the equipment while exercising. There are various collars for various bars, such as clamps, clips, and those that screw onto the bar.

Olympic Weights: Weights are weights, but there is a difference in the compatibility of some versus others. Olympic weights have a 50mm center hole (about 2") and tend to be much larger and bulkier than standard weights. Olympic weights are commonly found at commercial gyms and allow users to use much (MUCH) heavier weights. The most common Olympic weight sizes are 2.5lb, 5lb, 10lb, 25lb, 35lb, and 45lb.

Standard Weights: Standard weights have a 25mm center hole (about 1") and are smaller and more portable than Olympic weights. Standard weights are popular for home gyms and smaller fitness centers with limited space. Standard weights and Olympic weights are NOT cross-compatible without an adapter. Typical standard-sized weights are 2.5lb, 5lb, 10lb, and 25lb. 

Medicine Ball: A medicine ball is a classic tool that's about as basic as it gets. It is a weighted ball that creates resistance to challenge the whole body. Using a medicine ball is intense enough to enhance dynamic movements and create explosive strength. It also provides a mild enough workout that is suitable for sports rehabilitation. 

Weight Bench: A weight bench allows users to do bench press exercises and can be used for seated movements, dips, step movements, and more. The standard weight bench has one position. The adjustable weight bench allows users to change the angle of the backrest for incline and decline exercises. Other versions include modular pieces, such as levers and pads, for leg exercises and preacher curls.

Weight Rack: The weight rack is a focal point in gyms and fitness centers for many patrons. The rack houses dumbbells, kettlebells, and other types of weights. Weights are commonly situated in horizontal rows in ascending weight order, with lightweights on the left graduating to heavier weights on the right. There are three things to know about the weight rack that mostly have nothing to do with its function! One, do not stand in front of someone else who may be using the mirror during their lifts. Two, clean the weights and equipment off with wipes (that your gym should provide) after use; 3) RE-RACK your weights after you're done. Put them back in their correct position-- which is not on the gym floor!

Weight Machines: Weight machines are fixed units or stations that allow users to train specific muscles. Some exercises require users to sit on the machine; others have handles and require users to pull various handles and bars. The advantage of weight machines is that they often have instructions on the frame, and they list which muscles are the focus. Create a workout easily by using the guides on the fitness machines to plan.

More Training Lingo:

Spot (Spotter): A spotter has one job- to ensure that the person lifting weights is not injured during a challenging lift. A spotter is usually a person but can be a protection measure on a piece of equipment. Both ensure that heavy weights don't hurt you. For this piece, we will discuss live safety. A great spotter might help with your form and provide some motivation! As such, I rarely advise novices to spot before learning how. Still, beginners shouldn't be afraid to ask for a spot. It is a common practice in commercial gyms to hear, "Can you spot me real quick?" from athletes at any fitness level. Lifters rarely refuse to spot each other, and I'd go so far as to call it a compliment if someone asks you to spot them. Plus, even the strongest person started somewhere. You may be surprised by the confidence (and strength) you gain by having a spotter present during your lift.

Work In: At times, like the first few weeks of the new year and peak hours, the gym can be a bit crowded. Other times, our exercises take up extra space or equipment. That's when other gym goers may ask you to "work in" to your sets. They have asked you to share the area or equipment during the rest periods. Allowing someone to work in with you is proper gym etiquette and good manners. The chances are high that you'll have to do the same at some point. You might find a partner to train with who can spot you later

Personal Best (PB): A personal best is the best time, heaviest weight, most reps, or other measure achieved by an athlete. Celebrating wins is critical to success, and whether you missed the mark, just beat your record, or smashed it- pay attention! Make progress, and remember that you are your only competition. Show up ready to be your personal best!

One Rep Max (1RM): The One Rep Max is the heaviest weight a weightlifter can use to complete a single (*QUALITY*) rep of any lift. It is an important measure of physical strength and helps set strength-based goals. Other techniques exist, but this one is popular with gym bros. "How much can you bench?" is an example of the 1RM in conversation, and it is understood to inquire about a lifter's one rep max on the bench press.

DOMS (Delayed Onset Muscle Soreness): If you've ever experienced muscle soreness after physical exertion, DOMS is likely to blame. It can show up 24-48 hours after exercise and is not the result of injury. New activities, returning to strenuous activity after time away, or an extreme load of work can cause muscles to be sore and tense for several days. DOMS is not a signal to stop working out as much as it shows that you've pumped up your physical demands. Remember this: DOMS is uncomfortable, annoying, and momentary- so you can train through it. An injury is painful, negatively impacts everyday activities, and may result in additional damage. Don't train through an injury without medical advice.

This quick fitness resource allows my new friends to be at ease about strength training. There is much more jargon to learn over your fitness journey, but starting here will give you a better foundation. Let's get started with confidence rather than doubt and insecurity! Now take your new guide and be great!

Are you new to weight training? What basic phrases or gym slang did I forget? Which ones do you wish someone taught you as a beginner? Be sure to sound off below, and thanks for sharing!