Strength training vocabulary: reps, sets, RPE
Rep, set, tempo, RPE, 1RM: the strength training vocabulary you need to read any workout program.
The basics
| Term | Meaning |
|---|---|
| Repetition (rep) | One complete execution of the exercise |
| Set | A group of reps performed back-to-back without a pause |
| Load | The weight lifted |
| Volume | Load × reps × sets (total work done) |
| Tempo | Execution speed (e.g. 3-1-1-0: 3s lowering, 1s pause, 1s lifting, 0s pause) |
1RM and percentages
1RM (one-rep max) is the heaviest load you can lift for a single rep. Programs often express working load as a % of 1RM:
| % of 1RM | Typical goal |
|---|---|
| 85-100% | Maximal strength (1-5 reps) |
| 67-85% | Hypertrophy (6-12 reps) |
| < 67% | Muscular endurance (12+ reps) |
RPE: the perceived-effort scale
RPE (Rate of Perceived Exertion) rates effort on a scale of 1 to 10: RPE 10 = muscular failure, RPE 8 = about 2 reps left "in reserve" (RIR). It lets you adjust load without knowing your exact 1RM.
Other common abbreviations
| Abbreviation | Meaning |
|---|---|
| AMRAP | As Many Reps As Possible |
| EMOM | Every Minute On the Minute: repeat an exercise at the top of each minute |
| Superset | Two exercises performed back-to-back with no rest |
| Deload | A reduced-load week to aid recovery |
Types of movement
| Term | Meaning |
|---|---|
| Compound exercise | Involves several joints (squat, bench press, row) |
| Isolation exercise | Targets one muscle through a single joint (bicep curl, triceps extension) |
| Concentric | The phase where the muscle shortens (e.g. lifting the bar) |
| Eccentric | The phase where the muscle lengthens under tension (e.g. lowering the bar) |
| Isometric | Contraction with no movement (e.g. a plank) |
Loading progression: a few methods
| Method | Principle |
|---|---|
| Progressive overload | Increasing load, reps or sets over time, the main driver of gains |
| Linear periodisation | Rising load, falling volume over several weeks |
| Undulating periodisation | Alternating goals (strength/hypertrophy/endurance) session to session |
RIR (Reps In Reserve) and RPE express the same idea two ways: RPE 8 ≈ 2 RIR, RPE 9 ≈ 1 RIR, RPE 10 ≈ 0 RIR (failure).
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