Gym terms, explained

Rep (repetition)

One complete execution of an exercise. Lowering into a squat and standing back up is one rep.

Set

A group of reps performed back to back without resting. '3×8' means 3 sets of 8 reps.

Working set

A set done at your real training weight, as opposed to a warm-up set. These are the sets that count.

Warm-up set

A lighter preparatory set done before the working weight. Durata's warm-up calculator builds the ramp for you.

1RM (one-rep max)

The heaviest weight you can lift for a single rep of an exercise. The benchmark number for strength.

e1RM (estimated 1RM)

Your one-rep max estimated from a lighter set, so lifting 100 kg for 5 reps implies roughly 117 kg for 1. Durata computes this from every set you log and tracks it over time.

Training max (TM)

A slightly reduced max, usually 85 to 90% of your true 1RM, that percentage-based programs like 5/3/1 calculate their weights from. Deliberately conservative so every prescribed rep is achievable.

PR / PB (personal record / best)

Your best-ever performance on a lift: heaviest weight, best e1RM, or most volume. Durata tracks all three per exercise on the PR board.

AMRAP

'As Many Reps As Possible', a set where you keep going until you can't complete another clean rep. Programs like 5/3/1 use AMRAP sets to decide when to increase your weights.

Drop set

After reaching failure or near it, immediately reduce the weight and continue repping without rest. A hypertrophy intensity technique, and the app's namesake.

Superset

Two exercises performed back to back with no rest between them, usually pairing non-competing muscles such as biceps and triceps. Saves time and adds density.

Top set

The heaviest set of an exercise for the day, usually followed by lighter backoff work.

Backoff set

A set done at a reduced percentage after your top set, adding quality volume without the top-set strain.

Rest-pause

Extending a set by taking short 10 to 20 second breaths at failure, then squeezing out more reps. An advanced intensity technique.

Partials

Reps performed through a reduced range of motion, typically to extend a set past full-range failure.

Unilateral

Training one side at a time, as in split squats and single-arm rows. Evens out left and right imbalances.

RPE (rate of perceived exertion)

A 1 to 10 effort score for a set. RPE 8 means you had about two reps left. Programs use it to set weights by feel rather than by fixed percentages.

RIR (reps in reserve)

How many reps you could still have done at the end of a set. RIR 2 means you stopped two reps short of failure. The mirror image of RPE.

Training to failure

Continuing a set until you physically cannot complete another rep with acceptable form. Effective in small doses and fatiguing in large ones.

Tempo

The speed of each phase of a rep, such as a slow 3-second lowering phase. Durata's cadence metronome can pace it for you.

Concentric / eccentric

The lifting (muscle-shortening) and lowering (muscle-lengthening) phases of a rep. Eccentrics cause most of the soreness.

ROM (range of motion)

How far a joint travels during a rep. Full ROM, such as squatting to depth, is the default recommendation for strength and muscle.

Progressive overload

Gradually increasing the demand on your muscles over time, whether that is more weight, more reps or more sets. Every effective program is built on it.

Linear progression

Adding a fixed amount of weight every session or week, say 2.5 kg each workout. How most beginner programs progress, and Durata applies it automatically.

Double progression

Progressing reps first, then weight: work up from 8 to 12 reps at a weight, then add load and drop back to 8.

Periodization

Organising training into phases, blocks or waves that vary intensity and volume. Intermediate and advanced programs use it to keep progress coming once linear gains end.

Deload

A deliberately easy week of reduced weight or volume that lets accumulated fatigue dissipate. Many programs schedule one every fourth to sixth week.

Volume

The total amount of work done, commonly counted as hard sets per muscle per week, or as sets × reps × weight. The main driver of muscle growth.

Intensity

How heavy the weight is relative to your max, say 80% of 1RM. It describes the load rather than how sweaty the session felt.

Frequency

How often you train a muscle or lift per week. Training a muscle twice a week generally beats once at equal volume.

Compound exercise

A movement involving multiple joints and muscle groups: squat, deadlift, bench press, row, overhead press. The backbone of effective programs.

Isolation exercise

A single-joint movement targeting one muscle, such as curls, lateral raises and leg extensions. Useful accessories around the compounds.

Hypertrophy

Muscle growth, trained with moderate weights for moderate-to-high reps and enough weekly volume.

DOMS

Delayed Onset Muscle Soreness, the ache that peaks 24 to 48 hours after unfamiliar training. It fades as you adapt and does not measure workout quality.

Plates & microplates

The weight discs loaded onto a barbell. Microplates, fractional discs of 0.25 to 1.25 kg or 0.5 to 1.25 lb, allow smaller jumps when normal increments get too big. Durata's plate calculator shows exactly what to load per side, in kg or lbs.

Collars / clips

The fasteners that stop plates sliding off the bar. Use them.

Rack / power rack

The frame that holds a barbell at height for squats and presses, with safety pins to catch a failed lift.

Spotter

A person ready to assist if you fail a rep, most importantly on bench press. With no spotter, bench inside a rack with safeties, or don't grind maximal reps.

LISS

Low-Intensity Steady State cardio, a sustained easy pace you could hold a conversation at. Logged as 'Steady' in Durata's cardio panel.

HIIT

High-Intensity Interval Training, short all-out work bouts alternated with rest periods. Durata runs the work and rest rounds for you, warm-up and cool-down included.

Macros

The three macronutrients: protein, carbohydrate and fat. 'Tracking macros' means logging grams of each rather than only calories.

Calorie surplus / deficit

Eating more (surplus) or fewer (deficit) calories than you burn. Surplus supports maximum muscle gain, and deficit is required for fat loss.

Bulking / cutting

Deliberate phases of eating in a surplus to build muscle (bulk) or in a deficit to lose fat (cut).

Body recomposition

Building muscle and losing fat at the same time. Most achievable for beginners, returning lifters and those with higher body fat.

ACWR (acute:chronic workload ratio)

Your last week's training load divided by your recent monthly average. It comes from team-sport injury research, where load is measured by session-RPE or GPS distance rather than barbell tonnage, so read it as a description of what changed rather than a risk score. Durata charts it on Progress → Workload as "training load vs your normal".

Readiness / recovery score

An estimate of how recovered you are to train, based on recent load and on sleep where available. Shown on Durata's dashboard.

Common questions