Plain-English definitions of every term your coach might use. Bookmark this — it'll save you a lot of Googling.
RPE
Rate of Perceived Exertion. A 1–10 scale of how hard a set feels. RPE 10 = maximum effort, RPE 7 = challenging but you have 3 reps left in the tank.
Example: "Do 4 sets of 8 at RPE 7-8" means stop each set when you feel like you could do 2-3 more.
RMR
Resting Metabolic Rate. The number of calories your body burns per day doing absolutely nothing — just keeping you alive. The foundation of any calorie calculation.
Example: If your RMR is 1,800, you burn 1,800 calories before any activity.
TDEE
Total Daily Energy Expenditure. Your RMR multiplied by an activity factor. This is the actual number of calories you burn in a full day including all movement.
Example: RMR 1,800 × activity factor 1.55 = TDEE ~2,790 calories.
1RM
One-Rep Max. The maximum weight you can lift for a single repetition of an exercise. Used to set training percentages. You don't have to test it — use our calculator above.
Example: If your 1RM squat is 200lbs, training at 70% means using 140lbs.
Progressive Overload
The principle of gradually increasing the stress placed on your body during training over time. The foundation of all strength and muscle gain. Without it, you plateau.
Example: Adding 5lbs to your bench press every 1-2 weeks is progressive overload.
METs
Metabolic Equivalents. A measure of exercise intensity relative to rest. 1 MET = sitting still. Walking is ~3.5 METs. Running is 8–12 METs. Used to estimate calorie burn.
Example: A 180lb person running at 6mph (10 METs) burns ~900 calories per hour.
Hypertrophy
The scientific term for muscle growth. Happens when muscle fibers experience enough stress (volume + load) to rebuild larger. Typically occurs in the 6–20 rep range at high RPE.
Example: A 4×12 set at RPE 8 is a classic hypertrophy protocol.
Deload
A planned period of reduced training volume or intensity, usually lasting one week. Allows the body to recover from accumulated fatigue. Not laziness — it's programming.
Example: Week 5 of a training block might be a deload week at 50% normal volume.
Compound Movement
An exercise that involves multiple joints and muscle groups simultaneously. More efficient than isolation exercises — builds strength and burns more calories per rep.
Squat, deadlift, bench press, pull-up, overhead press, and row are all compound movements.
Isolation Exercise
An exercise that targets a single muscle group by moving only one joint. Used to address weak points or imbalances after compound work is done.
Bicep curl, tricep pushdown, leg extension, lateral raise — all isolation exercises.