Gym Cheat Sheet. Training words you might hear (& what they mean)

Walking into a gym or strength class can sometimes feel like learning a new language. Suddenly people are talking about sets, reps, tempo, supersets …and it’s easy to feel like everyone else knows what’s going on. The truth is, most of these words are actually very simple once you understand them.

So here’s a quick strength training cheat sheet to help decode some of the most common terms you might hear.

1. Reps (Repetitions)

A rep is one complete movement of an exercise.

For example:
One squat down and back up = 1 rep

If your program says 10 reps, you simply perform the movement 10 times.

2. Sets

A set is a group of repetitions.

For example:

10 squats = 1 set

If your program says 3 sets of 10, you’ll perform: 10 squats → rest → repeat two more times.

3. Rest

This is the recovery time between sets.

Rest allows your muscles to recover so you can maintain good technique in the next set. Typically this ranges from 30 seconds to 2 minutes depending on the exercise.

4. Resistance

Resistance simply means the load or challenge placed on the muscles.

This could be:

• dumbbells
• resistance bands
• bodyweight
• kettlebells
• machines

The goal is enough resistance to challenge your muscles while maintaining good form.

5. Progressive Overload

This is one of the most important principles in strength training.

It simply means gradually increasing the challenge over time.

That might mean:

• lifting slightly heavier weights
• increasing reps
• adding another set
• improving control

This is how the body gets stronger. So, keep your great form, but dont be scared to go heavier! You will not get bulky! 

6. Tempo

Tempo refers to the speed of each movement.

For example, a slow controlled squat might take:

3 seconds down
1 second pause
2 seconds up

Controlling tempo increases muscle engagement and improves technique.

7. Compound Exercises

Compound exercises work multiple muscle groups at once.

Examples include:

• squats
• deadlifts
• lunges
• presses
• rows

These are fantastic for building strength and efficiency in workouts.

8. Isolation Exercises

Isolation exercises target one muscle group at a time.

Examples include:

• bicep curls
• tricep extensions
• leg extensions

They’re often used to strengthen specific muscles.

9. Supersets

A superset is when two exercises are performed back-to-back with little rest.

For example:

Squats → immediately followed by lunges.

This can make workouts more time-efficient.

10. Form (Technique)

Form simply means how well you perform the exercise.

Good form protects your joints, activates the correct muscles, and reduces injury risk.

This is always more important than lifting heavier weights.

Something to remember

Everyone starts somewhere. Even experienced lifters had to learn these terms at some point. The gym shouldn’t feel intimidating, it should feel like a place where you’re learning and building confidence in what your body can do.

If you ever feel unsure about exercises, weights, or technique, that’s exactly the sort of thing I help clients with during training sessions.