When stepping into the world of strength training, understanding key terminology can significantly enhance your ability to track progress, communicate effectively, and optimize your training. Below is a breakdown of common lifting lingo that you need to know to navigate your lifting career with confidence.

Proper Notation for Logging Workouts

Recording your training accurately is crucial for tracking progress. Here’s how to properly log your sets and reps:

150 x 5 x 3 – This means you lifted 150 pounds for 5 reps for 3 sets.
3 x 5 @ 150 – This also means you lifted 150 pounds for 5 reps for 3 sets.
3 x 5 – With no weight mentioned, this simply states that you did three sets of five reps.

RPE (Rated Perceived Exertion)

RPE is a scale from 1 to 10 used to measure the difficulty of a set:

1 – Extremely easy
10 – Maximum effort, hardest thing you've ever done

Most lifters rarely use RPE values below 5. This scale helps regulate training intensity, allowing you to push when necessary and pull back when needed. If you’re new to an exercise and don’t have an assigned RPE, a good starting point is an RPE of 6 or 7.

Cluster Sets

Cluster sets involve short rest periods between reps to help complete all prescribed volume.

Example: If a program calls for 4 sets of 10 reps, but you fatigue after 8 reps in your last set, you can pause briefly, then complete the final 2 reps. This method helps you maintain intensity without reducing weight. (written as 1x8/x2)

Intensity

In lifting, intensity refers to absolute load or a percentage of your one-rep max (1RM):

Absolute load – If you squat with 150 lbs, the intensity is 150 lbs.
Percentage-based intensity – If you are prescribed 3x5 at 75% of your 1RM, the intensity is relative to your max.

Note: Intensity is not the same as effort—your effort/intent should always be to lift with maximal focus and execution unless otherwise noted.

AMRAP & ALAP

AMRAP – As Many Reps As Possible
ALAP – As Long As Possible

These are performed within the bounds of good form. For example:

If during an AMRAP squat set, your knees collapse inward, your balance shifts forward, or your heels lift, stop the set.
If performing a plank ALAP, stop once your shoulders sag, your spine hyperextends, or you lose pelvic control.

A good rule of thumb for AMRAP sets is to stop 1 to 2 reps before complete failure.

Its good to note that in your program

Rest Intervals

Rest time varies depending on the type of exercise:

Accessory lifts (6+ reps per set) – Rest 40–90 seconds.
Heavy compound lifts (low rep, high intensity) – Rest 2–5 minutes.

Why? Accessory movements primarily use the glycolytic energy system, which recovers quickly. Maximal lifting relies on the creatine-phosphate system, which requires longer rest to fully replenish energy.

5RM, 3RM, 1RM

These refer to 5-rep max, 3-rep max, and 1-rep max, respectively.

Your daily max will fluctuate, so don’t tie emotional weight to exceeding past maxes.
Instead of chasing an all-time PR every session, focus on consistent, high-quality effort.

Missed reps or specific details of your exercises are definitely important to note. We are not only concerned about your successes but also about recording insights that might help make better decisions in the future. This way, you can better plan and adjust your training.

Wrapping Up

Mastering these terms will help you take better training notes and piece together a more effective strength program. Understanding the language of lifting allows you to communicate with coaches, track progress accurately, and train with greater intention. Keep these concepts in mind as you continue building strength and refining your technique!