Here’s a quick checklist for you on popular strength training terms that us Personal Trainers often take for granted.
Exercise: The actual strength training lift or movement being performed. For example, the Bicep Curl.
Repetitions or Reps: One FULL movement of the exercise from start to mid-point and back to start again. For example, in the Biceps Curl, the raising of the weight from the start position of arms down to the midpoint position of arms up (curled), and back to the start position of arms down is one repetition, or “rep.” Most often an exercise set includes several repetitions, usually between 8 and 15, depending on one’s experience level, goals and interests.
Set: This refers to a complete number of reps. For example, 10 consecutive bicep curls would complete one set. Usually one to four sets make up each exercise.
Rest: The pause between sets (usually 30-90 seconds) that allows the muscle to regain enough strength (creatine phosphate) to complete the next set effectively and with good form. The rest separates each set from the others.
Tip: stretch the opposing muscle group inbetween sets. Not the same muscle group, as stretching can temporarily weaken it.
“Positive” or concentric phase: This is the lifting phase that requires work or exertion by either pushing or pulling. When this happens
your muscles contract. When doing the Biceps Curl, for example, the concentric phase (positive) is when you lift the weight up towards your chest.
“Negative” or eccentric phase: This is the resistance phase whereby you slowly allow the weight to return to its original position. When
this happens, your muscles lengthen. For example, in the Biceps Curl, the eccentric phase (negative) is when you slowly lower the weight back down until your arms are extended straight.
Speed of Movement: How fast you perform the exercise. This varies but can be slow and controlled, faster on the concentric – slower on the eccentric and many combinations inbetween.
Range of Movement: Whether you complete full or partial reps
Question: How many of these are you currently using (appropriately) in your strength training workouts?!
It’s not all about lifting heavier and heavier weights!
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