Strength training can feel unfamiliar when the instructions are full of terms you have never used. Understanding a few basics helps you follow a workout and ask more useful questions. You can learn the vocabulary as you learn the movements.
At BLUSH® Boot Camp, your trainer can explain the plan and help you choose an appropriate option. Here is a guide to the terms you are likely to hear.
What is a repetition?
A repetition, or rep, is one complete performance of an exercise. Lowering into a squat and returning to your starting position counts as one rep. The aim is to complete the intended movement with control, rather than rush through the count.
Ask your trainer to clarify where a repetition starts and ends. This is especially helpful with exercises that alternate sides or have several steps.
What is a set?
A set is a group of repetitions performed before a break or another exercise. Three sets of eight reps means performing eight repetitions on three separate occasions. A class may instead use timed work periods, where you practice the movement for a set amount of time.
A timed interval does not mean you need to fit in the most possible repetitions. Follow the coach’s intended pace and choose resistance that lets you keep control.
Why does rest matter?
Rest is part of the training plan. It provides time to recover between efforts so you can approach the next set with attention to technique. How much rest you need depends on the exercise, load, and purpose of the session.
If you need additional time to recover, tell your trainer. There is no benefit in hiding that you are not ready for the next movement. Ask how to adjust the work and rest to suit your current ability.
What does progression mean?
Progression means gradually changing a training demand as your ability develops. More resistance is one option, but you may first need to improve control, learn a fuller movement, or complete the planned repetitions consistently. A coach can help you decide which change makes sense.
For a closer look at choosing resistance, ask your trainer during your next session. You can also explore our guide to starting strength training over 40.
What should you track?
Keep notes on the exercise, resistance, repetitions, and how the movement felt. Compare the same exercise under similar conditions when possible. Moving more weight with a shorter range of motion does not necessarily represent the same improvement as a controlled increase using the intended technique.
Learn the basics with coaching
You can bring these questions to your first visit. Read what to expect at your first BLUSH session, then choose a location and book a trial. Tell your trainer you are learning the basics so they can help you follow the workout.