The world of exercise can be full of acronyms that can be confusing, especially for beginners. However, understanding these exercise abbreviations can be critical to getting the most out of your exercise routine and achieving your goals. For example, have you found a training plan with words like 8x3 80% 1RM? Fear not, here's a fitness dictionary that breaks down some of the most common abbreviations:
- Rep ranges (8-12x3) - have you found a training plan that says you have to do incline DB press for 8-12x3. Are they referring to you having to do 8-12 repetitions in 3 different sets (repetitions x sets). Make sure you find a weight where you know you can hit 8-12 repetitions.
- DB - DB is short for dumbell, also better known as a dumbbell
- BB - BB is an abbreviation for barbell, also better known as a barbell, you most often use the wall bar in your compound exercises. Including popular exercises such as deadlift, squat and bench
- Compound exercises - Compound exercises, also known as multi-joint exercises, are training exercises that involve several joints and muscle groups at once. These exercises are effective for building strength and muscle mass as they work across multiple areas of the body simultaneously. Some examples of compound exercises include the deadlift, squat, and bench press. They save time and are an excellent idea to include in your training plan.
- ROM - Range of Motion: ROM refers to the range a joint moves in a given exercise. Understanding your ROM is important as it can help improve technique and reduce injury risk.
- 1RM - One Repetition Maximum: This is the maximum weight you can lift for a single repetition of a given exercise. Knowing your 1RM helps adjust your training program. If you have a program that tells you to bench press 70% of your 1RM and your 1RM is 100 kg, then you must bench press 70 kg.
- RPE - Rate of Perceived Exertion: RPE is a scale that measures how hard you feel you are exercising. It helps to adapt the training to your current energy level or your training plan.
Below is the RPE scale 
- RIR - RIR stands for "Reps In Reserve" and is used to measure how many repetitions you have left in an exercise before you reach failure. The RIR value ranges from 0 (no repetitions left) to positive number (more repetitions left). RIR1=You could do one more repetition
- DOMS - Delayed Onset Muscle Soreness: Have you ever experienced soreness several days after your workout? DOMS is the soreness and pain you feel in your muscles and can have a delay of 24-72 hours after a hard workout. It is a natural reaction to muscle strain.
- BF% - Body Fat Percentage: BF% measures the amount of body fat in relation to total body weight. It is an important factor in assessing your health and fitness level. A recommended/normal fat percentage for men aged 20-39 is 8-20%. Where the recommended/normal body fat percentage for women aged 20-39 is 21-33%
- PR - Personal Record: PR refers to your personal best performance in a given exercise or training routine. Beating your PRs is a common way to track progress.
Understanding these abbreviations can help you communicate more effectively with training buddies, your coach or on social media. They can also be useful tools for determining, monitoring and improving your training. So the next time you see a workout plan that includes "5x5 at 60% 1RM and low RPE," you'll know exactly what that means.
