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 — the sets that count, as opposed to warm-up sets.

Warm-up set

A lighter preparatory set done before the working weight. DropSet'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 — e.g. lifting 100 kg for 5 reps implies roughly 117 kg for 1. DropSet computes this from every set you log and tracks it over time.

Training max (TM)

A slightly reduced max (usually 85–90% 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. DropSet 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 (e.g. biceps + 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 — more quality volume without the top-set strain.

Rest-pause

Extending a set by taking short 10–20 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 — split squats, single-arm rows. Evens out left/right imbalances.

RPE (rate of perceived exertion)

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

RIR (reps in reserve)

How many reps you could still have done at the end of a set. RIR 2 = 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; fatiguing in large ones.

Tempo

The speed of each phase of a rep, e.g. a slow 3-second lowering phase. DropSet'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' — e.g. squatting to depth — is the default recommendation for strength and muscle.

Progressive overload

Gradually increasing the demand on your muscles over time — more weight, more reps or more sets. The single principle every effective program is built on.

Linear progression

Adding a fixed amount of weight every session or week (e.g. +2.5 kg each workout). How most beginner programs progress; DropSet 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 — how intermediate and advanced programs keep progress coming.

Deload

A deliberately easy week — reduced weight or volume — that lets accumulated fatigue dissipate. Built into many programs; a feature, not a failure.

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 (e.g. 80% of 1RM) — not how sweaty the session felt.

Frequency

How often you train a muscle or lift per week. Training a muscle 2× per week generally beats 1× 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 — curls, lateral raises, leg extensions. Useful accessories around the compounds.

Hypertrophy

Muscle growth — training with moderate weights for moderate-to-high reps and enough weekly volume.

DOMS

Delayed Onset Muscle Soreness — the ache that peaks 24–48 hours after unfamiliar training. Fades as you adapt; not a measure of workout quality.

Plates & microplates

The weight discs loaded onto a barbell. Microplates (0.5–1.25 kg) allow smaller jumps when normal increments get too big. DropSet's plate calculator shows exactly what to load per side.

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. 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 DropSet's cardio panel.

HIIT

High-Intensity Interval Training — short all-out work bouts alternated with rest periods. DropSet runs the work/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 just calories.

Calorie surplus / deficit

Eating more (surplus) or fewer (deficit) calories than you burn. Surplus supports maximum muscle gain; 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. Spiking well above 1.0 raises injury risk; DropSet charts it in Analytics.

Readiness / recovery score

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

Common questions