Walk into any gym, fitness class, or personal training session, and you’ll likely hear terms that sound more like a foreign language than exercise advice. While these fitness buzzwords can be intimidating, most are simply shorthand for training methods or scientific concepts that help people exercise more effectively. Here’s a guide to some common ones.
» Drop Sets
This is a strength training method that challenges muscles beyond their usual point of fatigue. Once you finish a set, immediately reduce the weight and perform more reps without taking a break. For instance, after doing biceps curls with 20-pound weights, you switch to 15-pound weights and continue. This technique boosts muscle endurance and encourages growth.
» EMOM
Also known as “every minute on the minute,” this method involves doing a set number of repetitions at the beginning of each minute, with the rest of the minute dedicated to recovery. In practice, you might do 10 squats at the start of each minute for 10 minutes, or run for 150 meters. This approach is a straightforward but effective way to enhance strength and cardiovascular health.
» ATP
The abbreviated term for adenosine triphosphate, ATP is often called the body’s energy currency, since every movement, from lifting a dumbbell to running a marathon, requires it. The body replenishes ATP through different energy systems, depending on the intensity and duration of exercise, which helps explain why sprinting, weightlifting, and long-distance running all feel different.
» AMRAP
This mouthful stands for “as many rounds (or repetitions) as possible.” When attempting it, participants repeat a circuit of exercises within a set time frame. For example, a 15-minute AMRAP might include push-ups, squats, and lunges performed continuously. It’s a popular training method because it allows individuals of varying fitness levels to work at their own pace.
“While these fitness buzzwords can be intimidating, most are simply shorthand for training methods or scientific concepts.”
» DOMS
Delayed onset muscle soreness is the muscle stiffness and tenderness that typically appears 24 to 72 hours after an unfamiliar or intense workout. Although uncomfortable, DOMS is a normal response to muscle adaptation and usually resolves within a few days.
» Half Reps
This approach involves moving through only part of an exercise’s range of motion rather than the full range. While full-range exercises are generally preferred, half reps are sometimes used to target specific portions of a movement, overcome sticking points, or add variety to a training program.
» Pyramid Training
When you gradually increase or decrease weight and repetitions across multiple sets, you’re doing pyramid training. In an ascending pyramid, the weight increases while repetitions decrease, while in a descending pyramid, the opposite occurs. This method helps develop both strength and muscular endurance.
» Loading and De-loading
Periods of increased training intensity or volume intended to stimulate improvement is referred to as loading. De-loading, by contrast, is a planned reduction in training stress that allows the body to recover and adapt. Both phases are essential for long-term progress and injury prevention.
» HIIT
High-intensity interval training alternates short bursts of vigorous exercise with brief recovery periods. A typical workout might include 30 seconds of intense effort followed by 30 seconds of rest. HIIT is popular because it improves cardiovascular fitness and burns calories in a relatively short time.
Now that you feel more comfortable understanding these concepts, you can put some of these techniques into practice. Good luck!
Written by Rita Catolino, B.A. Health and Fitness Expert, Certified Trainer & Best-Selling Author
Photography by Paul Buceta
Hair and makeup by Monica Kalra
