Strength training glossary
Clear, plain-English definitions of the lifting and programming terms you will run into. Each one explains what it means, why it matters, and how to use it in your training.
Reviewed and updated June 8, 2026.
Effort and intensity
One-Rep Max
the heaviest weight you can lift for one full rep of an exercise with acceptable form, often used to measure maximal strength and set percentage-based training loads.
Read definitionRIR
Reps in Reserve, the number of reps you could still do at the end of a set before hitting failure, used to control how hard each set is.
Read definitionRPE
Rate of Perceived Exertion, a 1 to 10 scale for how hard a set felt, where 10 means no reps left in the tank and 8 means you could have done about two more.
Read definitionTraining to Failure
performing a set until you cannot complete another rep with acceptable form, even though you are still trying.
Read definitionExercise selection
Compound Exercise
an exercise that trains multiple joints and muscle groups at once, such as a squat, deadlift, bench press, row, pull-up, or overhead press.
Read definitionIsolation Exercise
an exercise chosen to emphasize one primary muscle or joint action, such as curls, triceps pushdowns, lateral raises, leg extensions, or leg curls.
Read definitionExercise technique
Lifting Tempo
the speed and rhythm of a rep, usually describing how long you spend lowering, pausing, lifting, and pausing again.
Read definitionRange of Motion
the distance a joint or exercise moves through during a rep, such as squat depth, bench press touch point, or how far a row stretches and contracts.
Read definitionGoals and adaptation
Training principles
Deload
a planned period of easier training, usually with fewer sets, lighter loads, or more reps in reserve, used to reduce accumulated fatigue before training hard again.
Read definitionDouble Progression
a progression method where you first add reps within a target range, then add weight once you hit the top of the range on all sets, and drop back to the bottom.
Read definitionLinear Progression
a simple progression method where you add a small amount of weight, reps, or work on a regular schedule while the lift is still improving predictably.
Read definitionProgressive Overload
the practice of gradually increasing the demands on your muscles over time, by adding weight, reps, sets, range of motion, or control, so your body has a reason to keep adapting.
Read definitionTime Under Tension
the amount of time a muscle spends working during a set, usually affected by rep speed, range of motion, pauses, and how many reps you perform.
Read definitionTraining Volume
the total amount of work you do, usually measured as sets times reps times weight, or simply the number of hard sets per muscle group per week.
Read definitionWorkout structure
AMRAP Set
a set where you perform as many reps as possible, usually with a fixed weight and a clear stopping rule for technique or effort.
Read definitionDrop Set
an intensity technique where you perform a set, reduce the weight, then continue doing more reps with little rest.
Read definitionRest Period
the time you wait between sets so your muscles, breathing, and nervous system recover enough to perform the next hard set well.
Read definitionStraight Set
a normal set structure where you complete all planned sets of one exercise, resting between each set, before moving to the next exercise.
Read definitionSuperset
two exercises performed back-to-back with little or no rest between them, usually to save time, increase workout density, or pair muscles intelligently.
Read definitionWarm-Up Set
a lighter preparation set done before working sets to rehearse the movement, increase readiness, and ramp toward the target training weight without creating fatigue.
Read definitionWorking Set
a challenging set performed at your planned training weight and effort, counted toward the real training volume for that exercise or muscle.
Read definitionPut the theory into practice.
Brace AI turns these principles into a real program: it sets your loads, manages volume, and progresses you automatically.