If you spend time in a weight room or around people that regularly do strength exercises, you might overhear the following terms:
- One Repetition Maximum (1RM): The maximum amount of weight that can be lifted one time. Some strength programs are designed based on this amount. For example, a person may train with an amount of weight that is 50% or 80% of 1RM.
- Repetition (rep): The number of times in a row a weight is lifted. Eight to 15 repetitions are usually done.
- Set: A series of repetitions. For example, doing ten repetitions would be one set. Resting and then doing ten more repetitions would be another set, for a total of 2 sets. One set is all that is needed to get substantial benefits.
- Frequency: This refers to the number of work-outs per week. A frequency of at least 2 times/week is recommended.
- Concentric Contraction: A type of muscle contraction where your muscle fibers shorten to produce force. This happens when you lift or raise a weight.
- Eccentric Contraction: A type of muscle contraction where your muscle fibers lengthen while they produce force. This happens when you lower the weight back down. This type of contraction is mainly responsible for the feeling of soreness after exercise. The soreness results from microscopic damage to the muscle cells that then stimulates them to regenerate and get stronger.
- Sarcopenia (pronounced sar-ko-PEEN-ya): The decrease in muscle tissue that occurs with aging. This is an active area of research and you will probably hear this term increasingly used as scientists learn more about it.
