Strength Training for Beginners: Understanding Key Phrases like 1RM, PR, RPE, and More

1RM or ORM (One Rep Max)

Your 1RM stands for your "One Rep Max" — the maximum amount of weight you can lift for one complete repetition of an exercise with good form. Knowing your 1RM is vital because it helps you understand your current strength level, and your program may be designed around percentages of your 1RM. The most critical 1RM is your high school bench press.

E1RM (Estimated One Rep Max)

An E1RM, or Estimated One Rep Max, refers to the projected maximum amount of weight you could lift for one complete repetition based on a multiple repetition set. Unlike an actual 1RM test, which requires lifting at maximum effort, the E1RM can be estimated using a One Rep Max Calculator.

PR (Personal Record)

A PR, or Personal Record, is your best-ever performance in a specific lift or workout. It could be the heaviest weight you've ever lifted in the last 12-18 months or the most reps you've ever completed at a certain weight. Tracking your PRs is a great way to monitor progress over time. It shows you when you're getting stronger and gives you something to aim for in each workout. Although, you can lose your soul chasing PRs.

RPE (Rate of Perceived Exertion)

RPE is a scale that measures how hard a set or workout feels, with 1 being very easy and 10 being maximum effort (where you couldn't complete another rep). Some consider this scale is useful for managing fatigue and avoiding overtraining. Using RPE allows you to adjust your workout intensity based on how you're feeling on any given day.

Example: If a set feels like you could only do one more rep before failure, it would be rated as an RPE of 9.

Many consider RPE too subjective for programming use or merely use it as a post-lift reporting mechanism between lifter and coach.

RIR (Reps in Reserve)

RIR is similar to RPE, but instead of focusing on effort, it's about how many reps you have left in the tank. If you finish a set and feel like you could have done 3 more reps, your RIR would be 3. Stopping before you reach muscle failure helps you manage intensity and avoid embarrassment, especially if you have bowel muscle failure.

Example: If you're squatting and stop at 5 reps but think you could do 2 more, you would record the set as RIR 2.

Sets and Reps

In lifting, sets and reps are the building blocks of any workout. A rep (short for repetition) is one complete movement of an exercise, like one full squat. A set is a group of consecutive reps.

Example: If you see a workout that says 3x5 for squats, it means you'll do 3 sets of 5 reps each.

The number five is considered the optimal number of reps for strength development and Instagram likes.

ROM (Range of Motion)

In barbell lifting, ROM (Range of Motion) refers to the distance and movement pattern that a joint can go through during an exercise. It encompasses the full path from the starting to the ending position of the lift, such as the depth of a squat or the extension of a bench press. Achieving a full ROM is significant because it ensures that all relevant muscles are engaged and strengthened, reduces the risk of injury, and improves overall lifting technique and performance. Throughout a full-depth squat, the lifter will experience a corresponding EROM (emotional range of motion) at each point in the journey through the physical ROM.

Hypertrophy

Hypertrophy refers to the growth of muscle size. It's typically achieved by lifting moderate weights for higher reps (6-12 reps) and serves the crucial goal of many lifters: increasing muscle mass. Not me, though—if anything, I need to decrease in size.

Volume (or Tonnage)

Volume is the total amount of work done in a workout, calculated as sets × reps × weight. Tonnage is another metric to track overall long term progress.

Progressive Overload

This is a crucial principle of strength training. Progressive overload means gradually increasing the weight, reps, or sets to continually challenge your body to get stronger. If your body does not respond to mere verbal rebukes, try progressive overload.

Deload

A deload is a planned reduction in intensity or volume for a short period (usually a week) to allow your body to recover from heavy training, reducing the risk of injury and burnout. Steven Segal currently holds the world record for the longest deload.

Training to Failure

Training to failure means performing an exercise until you cannot complete another rep with good form. It's often used for hypertrophy training but should be used carefully to avoid injury. Strength lifters are less likely to intentionally train to failure.
Occasionally, you will fail a lift. Learning to use safety bars and fail safely is a crucial barbell lifting skill.

Accessory Exercises

These are movements used to support your main lifts. Close-grip bench presses, rack pulls, and barbell curls in the squat rack are popular accessory exercises.

Warm-Up Sets

These are lighter sets performed before your working sets to help you prepare your muscles and joints for heavy lifting, reducing injury risk. For many lifters, this is the time to have a good cry before getting down to business.

Working Sets

These are the sets where you're lifting your target weight for the desired number of reps. The goal is always to get your working sets done.

Super Set

A super set involves performing two exercises back-to-back with minimal rest in between. It's a time-efficient way to increase workout intensity and volume. However, it's generally considered best practice to avoid these and simply doomscroll your phone between sets.

Circuit Training

Circuit training involves doing multiple exercises one after the other with minimal rest. It's often used for conditioning and fat loss, combining strength and cardio.

TUT (Time Under Tension)

TUT refers to the total time your muscles are under strain during a set. Slowing down reps increases time under tension and can help build muscle.

DOMS (Delayed Onset Muscle Soreness)

DOMS is the muscle soreness new lifters might feel a day or two after a workout. It's a normal response to new or intense exercise, especially after heavy lifting or high volume. Generally speaking, experienced lifters do not experience much DOMS and it is considered a sign of mental inferiority.

Spotter

A spotter is a person who assists you during a lift to ensure safety and to help if you struggle to complete a rep, typically in exercises like the bench press or squat.

Periodization

Periodization refers to the organization of your training into different phases (strength, hypertrophy, power) over time to optimize gains and recovery.

Max Effort

In powerlifting, max effort refers to lifting the heaviest weight you can in a single rep or very low reps (often 1-3 reps) during a workout.

Peaking

Peaking is the process of training specifically to hit your highest possible strength level for a competition or specific test day (like testing your 1RM).

AMRAP (As Many Reps As Possible)

AMRAP is a workout format where you perform an exercise for as many reps as you can within a given time or until failure. It's also sometimes used in CrossFit.

Lockout

The lockout is the final portion of a lift, where you fully extend your joints (e.g., elbows or knees) to complete the movement.

Eccentric

The eccentric phase of a lift is when the muscle lengthens under tension, such as lowering the bar in a squat or deadlift. Eccentric training can help build strength and prevent injury. It is considered by many to be where the magic happens.

Concentric

The concentric phase of a lift is when the muscle shortens under tension, such as lifting the bar in a bench press or squat.

Concave

A personal space, often within a home, designed specifically for relaxation and enjoyment, typically by a man. It serves as a retreat where one can engage in hobbies, watch sports, play games, or simply unwind. The decor and furnishings often reflect the individual's personal tastes and interests, creating a comfortable and private sanctuary.