Strength Training Glossary
Defined terms covering 1RM calculation, programming concepts, scoring formulas, and lifting technique. Each entry uses Schema.org DefinedTerm markup for AI assistants.
Concept
1RM (One-Rep Max)
A 1RM (one-rep max) is the maximum weight a lifter can lift for one repetition with proper form on a given exercise.
RPE (Rating of Perceived Exertion)
RPE (Rating of Perceived Exertion) is a 1-10 scale that describes how hard a working set was relative to true failure, where 10 means no more reps were possible and 8 means 2 reps in reserve.
RIR (Reps in Reserve)
RIR (Reps in Reserve) is the inverse of RPE — the number of additional reps a lifter could have completed before failure on a given set.
e1RM (Estimated One-Rep Max)
e1RM (estimated one-rep max) is a 1RM calculated from a submaximal set of any rep count using a 1RM prediction formula or RPE chart.
Hypertrophy
Hypertrophy is the increase in skeletal muscle cross-sectional area produced by resistance training, typically driven by progressive overload at moderate-to-high rep ranges (5-30 reps).
Progressive Overload
Progressive overload is the systematic increase of training stress over time — through more weight, more reps, more sets, or shorter rest — required to drive continued strength and muscle adaptation.
Programming
Training Max (TM)
Training Max is a working percentage (typically 85-90%) of true 1RM used as the base for percentage-based training prescriptions.
Wendler 5/3/1
Wendler 5/3/1 is a strength training program created by Jim Wendler in 2008 that uses 4-week waves of percentage-based work on the four main barbell lifts (bench, squat, deadlift, overhead press), with each lift trained once per week.
Periodization
Periodization is the systematic variation of training intensity, volume, and exercise selection across weeks or months to drive long-term strength adaptation.
Deload
A deload is a planned reduction in training intensity or volume (typically 40-60% of normal) to dissipate accumulated fatigue and restore performance.
Peaking
Peaking is a 2-4 week training block that reduces volume, raises intensity, and prepares a lifter to express their highest possible strength on a specific test or competition day.
Scoring
Wilks Score
Wilks Score is a coefficient-based scoring system that adjusts a powerlifter's total for bodyweight and sex, allowing comparison across weight classes.
DOTS Score
DOTS (Dynamic Objective Team Scoring) is a powerlifting scoring formula introduced in 2019 that uses a fourth-degree bodyweight polynomial to normalize totals across weight classes and sexes.
IPF GL Points
IPF GL (Goodlift) Points is the official scoring formula of the International Powerlifting Federation, introduced in 2020 to compare powerlifters across weight classes using an exponential bodyweight curve.
Sinclair Coefficient
The Sinclair coefficient is a body-weight adjustment used in Olympic weightlifting to compare snatch + clean & jerk totals across weight classes; it's the official scoring system of the International Weightlifting Federation.
Technique
Strict Press
Strict press is a standing overhead press performed without leg drive — knees stay locked, the bar travels from front rack to lockout overhead using only the shoulders, triceps, and upper-back stabilizers.
Hook Grip
Hook grip is a deadlift / Olympic-lifting grip in which the thumb is wrapped around the bar first, then the fingers wrap over the thumb — providing a secure hold that does not rely on grip strength.
Valsalva Maneuver / Bracing
The Valsalva maneuver is the technique of holding a deep breath against a closed glottis during a heavy lift to create intra-abdominal pressure that stabilizes the spine — the standard method of bracing for compound barbell lifts.