Strength Training Glossary

The maximum weight you can lift for a single complete repetition with good form. Used as the basis for calculating training percentages in most strength programs.

As Many Reps As Possible. A set performed to near-failure or failure within a given time or at a given weight. Used in 5/3/1 and GZCLP top sets for autoregulation.

Adjusting training load based on daily readiness rather than a fixed percentage. RPE-based programming is a form of autoregulation. AMRAP sets also provide autoregulation by allowing more reps on good days.

A lifter who has been training consistently for a few months. Can still make progress session-to-session on linear progression programs. Strength standards classify this as the bottom 20% of the training population.

A periodization model where training is divided into distinct blocks with different emphases (e.g., hypertrophy block, strength block, peaking block). Used by advanced and competitive lifters.

A lift expressed as a multiple of the lifter's bodyweight. For example, a 1.5x bodyweight squat means a 90 kg lifter squatting 135 kg. Allows fair comparison across different body sizes.

An exercise that trains multiple joints and muscle groups simultaneously. Examples: squat, deadlift, bench press, overhead press, row. Contrasted with isolation exercises.

A planned reduction in training volume and/or intensity, typically lasting one week. Used to allow accumulated fatigue to dissipate before resuming full training.

A bodyweight-adjusted powerlifting coefficient developed as a successor to the Wilks Score. Used by the IPF to compare totals across weight classes. Calculated from a polynomial formula using bodyweight.

A progression method where you increase reps within a target range before adding weight. Example: work up to 3x12, then add weight and reset to 3x8.

A lifter in the top 5% of performance for their bodyweight and gender. Represents genuinely competitive or near-elite performance. Requires years of dedicated training to reach.

One of the most widely used 1RM estimation formulas: 1RM = weight x (1 + reps/30). Most accurate for sets of 2-10 reps. Slightly overestimates at very high rep counts.

Training that builds broad fitness qualities (work capacity, conditioning, mobility) that support more specific training. Often done in the off-season or as accessory work.

Muscle growth. Typically requires sets of 6-20 reps at moderate intensity with sufficient weekly volume. Strength and hypertrophy overlap substantially in the 5-10 rep range.

A lifter with 2-4 years of consistent training who can no longer progress session-to-session. Requires weekly periodisation. Represents roughly the 60th-80th percentile of the training population.

International Powerlifting Federation - Good Lift Points. A coefficient used to compare performance relative to current world records. Replaces Wilks and DOTS in many IPF competitions.

An exercise that trains a single muscle group by moving at only one joint. Examples: bicep curl, leg extension, lateral raise. Contrasted with compound exercises.

Adding weight to the bar every session or every week. Only sustainable for beginners. Intermediate programs use weekly or monthly progression models.

The most accurate commonly used formula for estimating Basal Metabolic Rate (BMR). For men: (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5. For women: subtract 161 instead of adding 5.

A lifter with 6-18 months of training experience who is still making consistent progress but more slowly than a complete beginner. Roughly the 20th-40th percentile of the training population.

A state of accumulated fatigue and performance decline resulting from insufficient recovery relative to training load. True overtraining is rare; underrecovery is more common. Symptoms include persistent performance decline, fatigue, and mood changes.

Systematic variation of training volume and intensity over time to drive adaptation and manage fatigue. Linear periodization increases intensity over weeks; wave periodization varies load in repeating cycles.

The principle of gradually increasing training stress over time to drive continued adaptation. Can be achieved through more weight, more reps, more sets, shorter rest, or improved technique.

Powerlifting without supportive equipment such as squat suits, bench shirts, or knee wraps. Knee sleeves are generally allowed in raw divisions. All standards on LiftCodex are for raw lifting.

An autoregulation metric describing how many more reps you could complete before failure. RIR 0 = failure; RIR 2 = could do 2 more reps. Related to RPE (RIR = 10 - RPE).

A scale from 1-10 (or 6-10 in powerlifting) describing effort level. RPE 10 = maximal effort/failure. RPE 8 = 2 reps left in reserve. Used in programs like Reactive Training Systems (RTS) for autoregulation.

The principle that training adaptations are specific to the exercise, movement pattern, and energy system trained. Squatting makes you better at squatting more than leg pressing does.

The total calories you burn in a day, including basal metabolism and all activity. Equal to BMR multiplied by an activity factor. Used to set calorie targets for fat loss or muscle gain.

Used in 5/3/1 and similar programs. Set at 90% of your true 1RM. All working percentages are calculated from this number, creating a built-in buffer that prevents early cycle failure.

The total amount of training work performed, typically measured as sets x reps x weight (tonnage) or simply as number of hard sets per muscle group per week. Increasing volume over time is one way to drive progressive overload.

A bodyweight-adjusted coefficient used in powerlifting to compare totals across different weight classes, developed by Robert Wilks. Has been largely replaced by DOTS and IPF GL Points at the competition level but remains widely recognised.