Keeping Gym Talk Simple
Just starting out at the gym or trying to make sense of all that fitness lingo? Don’t worry – we’ve all been there! This guide will break down the basics in plain English, so you can walk into any workout feeling confident and clued-up.
Sets and Reps: The Building Blocks (Without the Jargon!)
What’s a Rep?
Think of a rep (or repetition) as simply “one time doing the thing.” One squat, one push-up, one bicep curl – that’s one rep! It’s just one complete movement from start to finish.
Imagine you’re doing a squat: standing tall, dropping your bum down, then standing back up again = 1 rep. Simple as that!
What’s a Set?
A set is just a bunch of reps that you do back-to-back before taking a breather. If you do 10 squats in a row and then stop for a rest, you’ve just done 1 set of 10 reps.
How Many Should I Do?
The honest answer? It depends on what you’re after! Here’s a guide:
If you want to build stamina and endurance (being able to keep going longer without getting tired), aim for 2-3 sets of 15-20 reps with short rest periods between sets. Think about how marathon runners train – they don’t sprint at top speed; they practice keeping a steady pace for longer periods.
Want to build muscle? Go for 3-4 sets of 8-12 reps with a bit more rest between sets. The weight should feel challenging for those last few reps – like when you’re carrying all the shopping bags from the car in one trip and your arms are starting to feel it, but you’re determined not to make a second trip!
If getting stronger is your goal, you’ll want to do 4-5 sets of 3-6 reps with longer rest periods. These should be with heavier weights where those 3-6 reps really challenge you – like trying to move your sofa by yourself (though please don’t actually try that without help!).
Finding the perfect weight is a bit like Goldilocks tasting porridge – you want it just right! Too light, and you won’t see results. Too heavy, and you risk poor form or injury.
Choosing Your Weights: How Heavy Should You Go?
The “Just Right” Test
Here’s my super simple check: if you finish your set and think “I could have easily done 5 more of those,” then the weight is too light. Next time, grab something heavier! If you’re struggling to complete even 6 reps with good form, then it’s too heavy – scale back a bit. The sweet spot is when those last 2-3 reps feel challenging but doable. Your muscles should be saying “Hey, I’m working hard here!” but not “HELP, I’M DYING!”
Remember when you tried to carry too many grocery bags at once and nearly took out the neighbour’s cat in the process? That’s too heavy. When you could swing those bags around like they contained nothing but air? That’s too light.
Starting Point for Beginners
When you’re just starting out, it’s much better to err on the lighter side. I always tell my clients that proper form beats ego every single time! Start with a weight that feels almost too easy, perfect your form, and then gradually increase. Think of it like learning to drive – you didn’t start by entering the Grand Prix, did you? (If you did, we need to have a different conversation!) You started slowly, mastered the basics, and then progressed. Same principle applies here! Plus, starting lighter builds your confidence, reduces the risk of injury, and still gives you a great workout – because even lighter weights with proper form will challenge your muscles more than heavier weights thrown around with poor form.
Training Methods to Keep Things Fun!
Let’s face it – doing the same thing over and over gets boring fast. That’s why there are different training methods to mix things up and keep your workouts fresh and exciting!
Circuit training is like fitness speed-dating – you move quickly from one exercise to another with minimal rest between them. You might do squats, then immediately move to push-ups, then lunges, then planks, before finally taking a rest. It’s fantastic for burning calories, improving cardiovascular fitness, and beating boredom!
I love circuit training on days when I can’t decide what to focus on or when I’m short on time. It’s also perfect for when you’re feeling a bit fidgety and can’t stand the thought of doing three sets of the same exercise before moving on. If you’re the type who channel-surfs during TV commercials, circuit training might be your perfect match!
Supersets are like the 2-for-1 special of the fitness world. You pair two exercises and do them back-to-back before taking a rest. The beauty is that you can pair exercises that work completely different muscle groups (like bicep curls followed by tricep dips), allowing one muscle group to rest while the other works.
This approach is brilliant for saving time while still giving your muscles proper recovery. It’s like being able to dry your hair while brushing your teeth – efficiency at its finest! Plus, supersets can really get your heart pumping, giving you a bit of cardio benefit alongside your strength training.
HIIT is the sprinter of the workout world – short bursts of high-intensity effort followed by brief recovery periods. Think 30 seconds of all-out jumping jacks followed by 30 seconds of walking in place, repeated several times.
The magic of HIIT is that it continues to burn calories even after you’ve finished your workout (the “afterburn effect”). It’s perfect for those days when you’re looking at the clock thinking, “I have exactly 20 minutes before I need to shower and get on with my day.”
HIIT doesn’t mess about – it gets straight to business, like that friend who suggests meeting for “a quick coffee” and actually means a quick coffee, not a three-hour life catch-up!
Top Tips for Beginners
Starting a new fitness journey is exciting, but it can also feel overwhelming. Here are some nuggets of wisdom:
Form comes first, always! I’d rather see you do five perfect squats than 20 wobbly ones that make my knees hurt just watching. Good form prevents injuries and ensures you’re working the right muscles. Think of it as the foundation of your fitness house – get it right, and everything else builds beautifully on top.
Track your workouts in whatever way feels easy. You don’t need a fancy app or a leather-bound journal (though if that motivates you, go for it!). Even a simple note on your phone works. Jot down what exercises you did, how many sets and reps, and what weights you used. It’s incredibly satisfying to look back after a few weeks and see your progress!
Rest days aren’t lazy days – they’re when the magic happens! Your muscles don’t actually grow during your workout; they grow during recovery. Think of exercise as breaking down the muscle and rest as building it back stronger. So put your feet up and enjoy that rest day – it’s officially part of your training plan!
Start with just 2-3 days of exercise per week. Consistency beats intensity every time! I’ve seen too many people go all-out with 6 days a week, burn out by day 10, and quit entirely. Your body and mind need time to adjust to new habits. Build slowly and steadily.
Most importantly – have fun with it! Try different exercises, bring a friend along, make a playlist that gets you moving, or reward yourself with a delicious protein smoothie after. Exercise should enhance your life, not feel like punishment. Find the joy in moving your amazing body!
Remember, everyone starts somewhere. Even the person with the biggest muscles in your gym was once a beginner too.
You’ve got this! 💪
