Benefits & Equipment
The practice of using resistance to build muscle, increase bone density, and improve overall athletic performance.
What is strength training?
The phase where the muscle shortens or contracts during an exercise.
What is the concentric phase?
A single complete movement of an exercise.
What is a rep (repetition)?
A structured plan that divides your training across different days targeting specific muscle groups.
What is a workout split?
The anatomical name for the chest muscles trained by push-ups, bench press, and chest flys.
What is the pectoralis major?
When one muscle contracts/shortens while another muscle group relaxes/lengthens (e.g., biceps & triceps).
What is an antagonist pair?
Stronger Bones & Joints, Performance & Daily Life, and Confidence & Metabolic Health are considered what to strength training.
What is benefits?
The phase where the muscle lengthens or extends during an exercise.
What is the eccentric phase?
A group of reps performed back-to-back without stopping.
What is a set?
The three main reasons for implementing a workout split.
What are recovery, overtraining prevention, and schedule flexibility?
The anatomical name for the shoulder muscles trained by overhead presses and lateral raises.
What are the deltoids?
The exercise factor that differs between a bicep curl and a hammer curl.
What is palm direction/position?
Any type of force pushing against your muscles, such as weights, bands, or bodyweight.
What is resistance?
The scientific term for the process of building muscle.
What is muscle hypertrophy?
Targeting 1–6 reps per set with 2–3 minutes of rest helps you achieve this athletic goal.
What is strength?
Standard way an exercise prescription is written on a workout plan (e.g., 3x10).
What is Sets X Reps?
The top arm muscle responsible for elbow flexion, trained by curls.
What is the biceps brachii?
The back-of-arm muscle activated during extension exercises like pushdowns, overhead extensions, and dips.
What is the triceps brachii?
Types of weights that train more stability muscles (e.g., barbells, dumbbells, kettlebells)
What are free weights?
The gradual increase in weight, sets, and/or reps placed on your muscles over time.
What is progressive overload?
Targeting 6–12 reps per set with 60–90 seconds of rest helps you achieve this goal.
What is hypertrophy (muscle growth)?
A common workout split that divides sessions into upper body, lower body, and core/cardio days.
What is Upper / Lower split?
The muscle group on the front of the upper leg with four heads responsible for knee extension.
What are the quadriceps (quads)?
Three main exercises used to train the quadriceps.
What are squats, walking lunges, and leg press?
Types of weights on a fixed path that assist with isolating specific muscles (e.g., cable machines, pull-up/dip stations).
What are machines?
The three consecutive steps required for muscle hypertrophy.
What are micro tears, repair & recovery, and growth/adaptation?
Targeting 12–20+ reps per set with 30–60 seconds rest helps you achieve this training adaptation.
What is endurance?
The popular 3-day workout split formula that groups exercises by pushing movements, pulling movements, and lower body.
What is Push / Pull / Legs?
The muscle group on the back of the upper leg composed of three muscles responsible for knee flexion.
What are the hamstrings?
Exercises used to target the hamstrings, including Romanian deadlifts, lying leg curls, glute-ham bridges, and this specific curl.
What is the Nordic curl?