Weight training terminology for
beginners.
Weight
training is one of the best ways to shape up and lose
weight. The benefits of weight training are too numerous to
mention here. The purpose of this article is to help you
understand the terminology of weight training so that you
can better understand your trainer or salesperson.
Perhaps you have thought
about joining a gym. Perhaps you have called and inquired
about cost, operating hours, whether or not someone would be
available to help you or any other number of things. Perhaps
you had your eye on a piece of exercise equipment and went
and talked to a “salesman” at a department store. Either way
you were probably hammered with some terms you did not
understand. The gym tends to have a language of its own and
this article is intended to help you with weight lifting
terminology.
Here are some of the
basics:
Routine – The series of
exercises that you complete make up your routine. A whole
body routine can be done in one day and repeated several
times per week, but more than likely a routine will be
broken up for Monday, Wednesday, Friday or any other
combinations of days. Sometimes a routine will be 2 on 2 off
or some other combinations of days. (Workout Monday and
Tuesday and then be off Wednesday and Thursday, workout
Friday and Saturday, and then off Sunday and Monday, etc.
etc.)
Remember when you are
designing a routine or a personal trainer is designing you a
routine; keep in mind that your body needs time to
recuperate between workouts.
Repetitions – Remember
in gym class when the teacher said “Do 25 jumping jacks”?
Each jumping jack was a repetition. When a personal trainer
is designing you an exercise routine more than likely they
will base the number of repetitions they prescribe to you
upon your particular goals.
Sets – If you do 25
jumping jacks and then rest a minute and do 25 more – you
have completed two sets of 25 repetitions. A set is
performing the prescribed number of repetitions and then
resting. Sometimes a personal trainer will recommend one set
per exercise and sometimes they will recommend numerous
sets. Again, this depends on your particular goals.
Plate – If your personal
trainer tells you to slap another plate on the bar what they
are referring to is another weight. Plates come in 2.5, 5,
10, 25, 35, and 45 pound and higher increments.
Spot – Anyone ever ask
you if you need a spot? A spot is simply assistance or
someone watching out for you while you complete a set. Your
personal trainer will be your full time spot or you can
simply ask someone in the gym.
Partner - A partner is
simply someone that you work out with.
Free Weights – Whuh?
Free weights are weights that are not attached to a machine.
You physically load the weights unto a bar.
Machines – Weight
lifting machines are usually “pin selected” meaning you put
a pin in to select the poundage you want to lift. Machines
are different from free weights in that you usually don’t
have to balance the weight. The weight moves along a path
that the machine’s mechanics determine. Machine lifting is
generally safer than free weights but in lifting free
weights you tend to develop your “stabilizer” muscles
because not only do you have to lift the weight but you also
must control it.
Rack – Sometimes
referred to as the “rack” the power rack can be used for
many exercises. It is the big metal contraption you see over
in the corner with holes drilled up both sides so that you
can slide a safety bar in. Power racks can be used for
squats and chin ups and many other exercises.
Circuit routine – A
circuit routine combines cardiovascular exercise with weight
training. A circuit routine is a routine where you would
perform numerous exercises back to back without resting. A
sample routine could be 25 jumping jacks followed by 25
push-ups followed by 25 squat thrusts all without resting.
When you have finished the squat thrusts you would have
completed one circuit. Your personal trainer may put you on
a circuit routine to help you burn more calories while you
tone up.
Negative – Sometimes you
here someone in the gym say something like “Do two
negatives!” What they are talking about is most easily
described as the “lowering of the weight”. If I press a
weight overhead – The process of pressing it is considered
the “positive” portion of the rep. When I lower the weight –
that is the negative part of the rep. The negative part of
the repetition is very important when it comes to resistance
training. A partner will help you with the positive part of
the rep and you control the negative. These are usually
completed after some exhaustion has occurred in an effort to
create more muscle breakdown.
Some of the body parts
that may not be self explanatory:
Pecs – Refers to your
chest
Lats – Refers to the
muscles in your back that flare out
Hams – hamstrings
Glutes – Butt muscles
Traps – The muscles that
go from your neck to your shoulders. Shrug and say “I don’t
know what he is talking about” and you just used your traps.
Bi’s – Biceps
Tri’s – Triceps
Quad’s – Quadriceps or
the muscles on the front of your legs
Delts – Your deltoid or
shoulder muscles. Usually defined by rear, middle or front.
And last but not least –
Abs – Stomach or Abdominal muscles.
Now for your homework:
Call your local gymnasium or personal trainer and tell them
you want a 3 on 1 off routine with moderate sets and reps
focusing on free weights with special emphasis for your
glutes and abs….Just kidding.
I do hope that you have
learned something from this article. Get to moving and
enjoying the many benefits of weight training. Be stronger,
leaner, and more confident starting tomorrow!
I wish for you the best
of health!
Bill
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