[English 101] GYM WORKOUT - Basic fitness-related vocabulary and phrases

Teaching Material

1. I visit the gym three times a week to stay in shape.
• Gym (noun) - A place equipped with machines and weights for physical exercise.
• Use 'gym' when referring to a dedicated fitness center. It’s the common term for a workout venue.
• Friend: Are you heading to the gym today? You: Yes, I want to train my legs this evening.
2. Her morning workout includes both cardio and weightlifting.
• Workout (noun) - A session of physical exercise to improve fitness or strength.
• Use 'workout' for your overall exercise session. It can be any duration or intensity, depending on your goals.
• Friend: Ready for our workout? You: Absolutely, let’s warm up first!
3. He does at least 30 minutes of exercise every day.
• Exercise (noun/verb) - Physical activity performed to maintain or improve health and fitness.
• ‘Exercise’ can describe any specific movement (verb) or the broader activity (noun). Use it to talk about staying fit.
• Friend: Do you have a favorite exercise? You: I love squats because they target multiple muscles.
4. She changes her workout routine every six weeks to avoid plateaus.
• Routine (noun) - A set sequence or schedule of exercises followed regularly.
• Use 'routine' to structure your workouts, ensuring consistent progress and a clear plan.
• Trainer: How’s your routine? You: It’s good, but I might need something more challenging.
5. A quick warm-up can prevent injuries and improve performance.
• Warm-up (noun) - Light exercises or movements to prepare the body for a more intense workout.
• Use a ‘warm-up’ to gradually increase heart rate and loosen muscles, reducing risk of strain or injury.
• Trainer: Don’t forget your warm-up! You: Right, I’ll do some dynamic stretches first.
6. A five-minute cool-down helps my muscles recover.
• Cool-down (noun) - Easy exercises or stretching to help the body transition to rest after intense activity.
• Include a ‘cool-down’ to lower heart rate and prevent dizziness or muscle stiffness after workouts.
• Friend: Done with cardio? You: Yes, I’ll walk on the treadmill as a cool-down now.
7. She takes time to stretch her legs before running.
• Stretch (verb/noun) - To extend muscles or limbs to improve flexibility and reduce tension.
• Incorporate ‘stretching’ before and after workouts. It can improve flexibility and prevent tightness.
• Friend: Did you stretch your back? You: Not yet, let me do that before lifting.
8. She does cardio three times a week for better endurance.
• Cardio (noun/adjective) - Exercise that raises heart rate to improve cardiovascular health, such as running or cycling.
• ‘Cardio’ focuses on heart health and stamina. Ideal for burning calories and boosting overall fitness.
• Trainer: Need more cardio? You: Yes, I’ll add some interval sprints.
• Aerobics - Use ‘aerobics’ when referring to dance-like or structured group cardio sessions.
9. His strength training routine includes squats and bench presses.
• Strength training (noun phrase) - Exercise using resistance (weights or bodyweight) to build muscle and power.
• Include ‘strength training’ to build muscle, improve bone density, and increase metabolic rate.
• Friend: Are you focusing on cardio or strength training today? You: Strength training—I want to lift heavier.
10. She does 12 reps of bicep curls per set.
• Reps (noun) - Short for repetitions; the number of times you perform a single exercise movement continuously.
• ‘Reps’ indicate how many times you repeat an exercise. Adjust them based on strength or endurance goals.
• Trainer: How many reps can you handle? You: I’m aiming for 10 solid ones today.
11. He completes 3 sets of 10 push-ups each morning.
• Sets (noun) - Groups of consecutive repetitions, separated by rest intervals.
• Organize your ‘sets’ to structure your workout volume. Typically, rest between sets for optimal performance.
• Friend: How many sets are you doing for squats? You: Four sets, each with 8 reps.
12. She gradually increased her weights to challenge her muscles.
• Weights (noun) - Equipment like dumbbells or barbells used for resistance in strength exercises.
• Use ‘weights’ for progressive overload. Increase them gradually to avoid injury and keep improving.
• Trainer: Are these weights too heavy for you? You: They’re fine, I can manage 8 reps with this load.
13. He held a dumbbell in each hand to perform lunges.
• Dumbbell (noun) - A short bar with weighted ends, used singly or in pairs for exercise.
• ‘Dumbbells’ allow unilateral (one-sided) training and help address muscle imbalances.
• Gym-goer: Where are the light dumbbells? Staff: Over in the free weights section.
14. She placed plates on the barbell before attempting a heavy squat.
• Barbell (noun) - A long metal bar with weights attached at both ends, used in lifts like squats or deadlifts.
• Use a ‘barbell’ for compound movements. Ensure you maintain proper form to avoid injury with heavier loads.
• Friend: Can you help me rack this barbell? You: Sure, let’s load the plates safely.
15. He warmed up on the treadmill before lifting.
• Treadmill (noun) - A machine for running or walking in place, with a moving belt.
• Use a ‘treadmill’ for indoor running or walking, controlling speed or incline for varied intensity.
• Trainer: Do some light jogging on the treadmill. You: Got it, I’ll go for five minutes.
16. She prefers the elliptical for gentler cardio on her knees.
• Elliptical (noun) - A cardio machine allowing low-impact running-like motion without placing stress on the joints.
• Use an ‘elliptical’ if you want a full-body cardio workout with minimal impact on knees or ankles.
• Gym-goer: Is the elliptical easier on the joints? Staff: Yes, it's low impact compared to running.
17. He hops on the stationary bike for 20 minutes to build endurance.
• Stationary bike (noun) - A bike-like machine that remains in one place for indoor cycling workouts.
• Use a ‘stationary bike’ for focused leg exercise and to reduce stress on joints. Great for interval training too.
• Trainer: Want a low-impact cardio option? You: Sure, the stationary bike sounds good.
18. She finishes her workout with 10 minutes on the rowing machine.
• Rowing machine (noun) - A cardio device simulating rowing a boat, working legs, core, and arms.
• Maintain proper posture on the ‘rowing machine’ to avoid back strain. It’s highly effective for total-body conditioning.
• Friend: Want to try the rowing machine? You: Sure, it’s a good full-body cardio option.
19. He used the bench to do his chest presses.
• Bench (noun) - A flat or adjustable support for exercises like bench press or step-ups.
• Use the gym ‘bench’ for various weight exercises. Adjust angles for incline or decline movements.
• Trainer: Position your feet firmly when you lie on the bench. You: Got it, I’ll keep my back stable.
20. She always asks a friend to be her spotter for bench presses.
• Spotter (noun) - A person who stands by to assist or catch the weight during heavy lifts for safety.
• Have a ‘spotter’ for lifts that risk you getting stuck under weight, like bench presses or heavy squats.
• Gym-goer: Could you be my spotter? You: Sure, I’ll watch your form and help if needed.
21. He hired a personal trainer to improve his form and build strength.
• Personal trainer (noun) - A certified individual providing customized exercise programs and guidance.
• Use a ‘personal trainer’ if you need tailored workouts, accountability, or specialized technique coaching.
• Friend: Thinking of getting a personal trainer? You: Yes, I want expert advice for my goals.
22. She does cross-training to avoid overusing the same muscles.
• Cross-training (noun/verb phrase) - Combining different exercise modalities to improve overall fitness and reduce injury risk.
• Incorporate ‘cross-training’ by mixing cardio, strength, and flexibility to keep workouts balanced and fun.
• Trainer: Today’s cross-training includes rowing and light weightlifting. You: Great, I love mixing it up.
23. A 20-minute HIIT workout can burn a lot of calories.
• HIIT (abbreviation/noun) - High-Intensity Interval Training; short bursts of intense exercise alternated with recovery periods.
• Try ‘HIIT’ to boost cardiovascular fitness and metabolism in less time. Adjust intervals to your fitness level.
• Friend: Want to do HIIT sprints on the track? You: Sure, short but intense sessions are perfect.
24. She attends a yoga class on rest days to stretch and unwind.
• Yoga (noun) - A mind-body practice combining postures, breathing, and relaxation for flexibility and stress relief.
• Use ‘yoga’ to enhance mobility, balance, and mental well-being. Great to pair with intense gym workouts.
• Friend: Up for yoga this weekend? You: Absolutely, it helps me stay flexible and calm.
25. Pilates improved her core stability and alignment.
• Pilates (noun) - A low-impact system of exercise focusing on core strength, flexibility, and posture.
• Incorporate ‘Pilates’ for gentle yet challenging core work. It complements weight training and helps prevent injuries.
• Friend: Tried Pilates? You: Yes, it really helps with my posture and abs.
26. He loves squats for building overall leg strength.
• Squats (noun) - A lower-body exercise bending knees and hips to strengthen legs and glutes.
• Maintain proper squat form—chest up, knees not caving inward—for effective, safe results.
• Trainer: Let’s do squats next. You: Sure, I’ll keep my back straight and knees stable.
27. She incorporates lunges to tone her thighs.
• Lunges (noun) - A stepping movement lowering the body by bending the front knee, targeting the legs and glutes.
• Ensure knees align with toes during ‘lunges.’ Keep your torso upright for balance and effectiveness.
• Friend: Why do lunges hurt so much? You: They’re tough but great for building balance and leg strength.
28. He does push-ups daily to strengthen his chest and arms.
• Push-up (noun) - An upper-body exercise in a plank position, lowering and raising the body with arms.
• Use ‘push-ups’ for a no-equipment chest, arms, and core workout. Vary hand placement to target different muscles.
• Trainer: Let’s start with standard push-ups. You: I’ll keep my core tight and back straight.
29. She practiced pull-ups to develop a strong upper back.
• Pull-up (noun) - A bodyweight exercise hanging from a bar, pulling the body upward using back and arm muscles.
• Engage your lats and maintain a stable core. ‘Pull-ups’ can be challenging but highly effective for upper-body strength.
• Friend: How many pull-ups can you do? You: I’m working on reaching 5 in a row.
30. His bench press improved after focusing on tricep and shoulder strength.
• Bench press (noun phrase) - A barbell or dumbbell exercise lying on a bench, pressing weight upward to target the chest.
• Use proper form—feet on the floor, back slightly arched, wrists straight—to avoid injury.
• Trainer: What’s your max bench press? You: 185 pounds, aiming for 200 soon.
31. He carefully perfected his deadlift technique to avoid back strain.
• Deadlift (noun) - A compound lift picking weight from the floor by extending the hips and knees.
• Focus on hip drive and a neutral spine in ‘deadlifts.’ It’s a key movement for total-body power.
• Trainer: Let’s work on deadlift form. You: Sure, I’ll keep my back neutral and core tight.
32. She does an overhead press for strong shoulders.
• Overhead press (noun phrase) - Lifting a barbell or dumbbells from shoulder height straight up overhead, working shoulders and arms.
• Keep the bar close to your face and head, pressing up in a straight line for proper form.
• Trainer: Let’s try the standing overhead press now. You: Got it, I’ll brace my core.
33. He adds a one-minute plank to strengthen his abs and back.
• Plank (noun) - A core exercise maintaining a push-up-like position without moving.
• Maintain a straight line from head to heels in a ‘plank.’ Engage the core, glutes, and shoulders.
• Friend: How long can you hold a plank? You: About 45 seconds before my core gives out.
34. She does crunches to focus on upper abdominal strength.
• Crunch (noun) - An abdominal exercise curling the shoulders toward the hips while lying down.
• Use ‘crunches’ carefully, focusing on controlled motion. Avoid yanking the neck; let abs do the work.
• Trainer: Do 15 crunches. You: Will do— I’ll keep my lower back on the mat.
35. He replaced crunches with sit-ups for a broader range of motion.
• Sit-up (noun) - An ab exercise where you lift the entire torso from lying to sitting.
• Anchor your feet or keep them free. ‘Sit-ups’ can be more challenging but also place more stress on the lower back.
• Friend: Are sit-ups better than crunches? You: They engage more of the core, but form is crucial.
36. She hates burpees, but they’re great for cardio and strength.
• Burpee (noun) - A full-body exercise involving a squat, push-up, and jump, performed rapidly.
• Burpees combine strength and cardio. Pace yourself and ensure each step is controlled to avoid injury.
• Trainer: Let’s do 10 burpees as fast as you can. You: This is intense, but I’m on it!
37. He uses jumping jacks to warm up quickly.
• Jumping jacks (noun) - A basic cardio move jumping legs apart while raising arms overhead and returning to the start.
• Use ‘jumping jacks’ to elevate heart rate gently. Keep a rhythm and maintain consistent pace.
• Trainer: Start your warm-up with jumping jacks. You: Sure, let’s get the blood flowing.
38. She jumps rope to improve footwork and endurance.
• Jump rope (noun/verb phrase) - A rope used for skipping exercises, enhancing cardio and agility.
• ‘Jump rope’ helps coordination and cardio fitness. Start slow and gradually increase speed or trick complexity.
• Friend: Want to jump rope outside? You: Yes, it’s fun and a great cardio workout.
39. He added kettlebell swings to his routine for explosive power.
• Kettlebell (noun) - A round weight with a single handle, used for swings and other dynamic exercises.
• Use a ‘kettlebell’ for compound, functional movements. Maintain a firm grip to avoid accidents.
• Trainer: Care to try kettlebell workouts? You: Sure, I’ve heard they’re great for core and back strength.
40. She uses a resistance band for assisted pull-ups.
• Resistance band (noun) - Elastic band used to add resistance to exercises, aiding strength and mobility.
• ‘Resistance bands’ come in various tensions. They’re versatile, portable, and excellent for rehab or extra resistance.
• Friend: Do you have a resistance band? You: Yes, it’s perfect for traveling workouts.
41. He brought his yoga mat for ab workouts.
• Mat (noun) - A padded surface to cushion the body during floor exercises or stretches.
• Use a ‘mat’ for comfort and hygiene during floor work. Clean it regularly and store it dry.
• Friend: Should I bring a mat to the gym? You: Yes, it’s more comfortable for floor exercises.
42. She keeps a water bottle nearby to stay hydrated.
• Water bottle (noun) - A container for drinking water during or after workouts.
• Bring a reusable ‘water bottle’ to the gym. Staying hydrated is key for performance and recovery.
• Friend: Can I borrow your extra water bottle? You: Sure, but remember to refill it often.
43. He stored his phone and wallet in a locker before exercising.
• Locker (noun) - A secure storage compartment to hold personal belongings at the gym.
• Use a lock on your ‘locker’ for security. Keep items neat, and don’t forget to remove them afterward.
• Staff: You’ll find lockers near the entrance. Customer: Great, I’ll keep my valuables there.
44. She headed to the changing room to switch into workout gear.
• Changing room (noun) - A designated space for changing clothes at the gym.
• Use the ‘changing room’ to change attire and store belongings discreetly. Maintain cleanliness and respect others’ space.
• Friend: Where’s the changing room? You: Just down the hall, next to the showers.
45. He brought a small towel to wipe the equipment after use.
• Towel (noun) - A piece of absorbent cloth for wiping sweat or drying off.
• Bring your own ‘towel’ to maintain hygiene. Wipe sweat off machines or benches when finished.
• Staff: Please use a towel on the benches. Customer: Absolutely, I’ll keep things clean.
46. She checked her heart rate to stay in the fat-burning zone.
• Heart rate (noun phrase) - The number of heartbeats per minute, often monitored during exercise.
• Measure ‘heart rate’ to gauge workout intensity. Rest if it spikes too high or remains elevated too long.
• Trainer: Keep your heart rate between 120-140 BPM. You: Got it, I’ll monitor it with my watch.
47. He wore a fitness monitor to track his progress.
• Monitor (noun/verb) - A device or method to track workout stats like heart rate or calories burned.
• ‘Monitor’ your fitness metrics (verb) with wearable devices (noun). Data helps adjust intensity and goals.
• Friend: Should I buy a heart rate monitor? You: It’s helpful for precise training zones.
48. Her heart rate monitor showed she was pushing too hard.
• Heart rate monitor (noun phrase) - A wearable device that tracks and displays your pulse during exercise.
• Use a ‘heart rate monitor’ to optimize cardio sessions. It offers real-time pulse info for pacing and safety.
• Friend: Do I need a heart rate monitor? You: It helps you train in the right intensity range.
49. She schedules a rest day after two days of intense training.
• Rest day (noun phrase) - A day without intense exercise to allow muscle recovery.
• Use ‘rest days’ to let muscles repair and grow. They’re essential for preventing overtraining and burnout.
• Friend: Are you hitting the gym? You: No, it’s my rest day—I need to recover.
50. He tracked his calories to ensure a healthy balance between intake and burn.
• Calories (noun) - Units of energy in food, used or burned during exercise.
• Monitor ‘calories’ to match energy intake with fitness goals, whether losing fat or gaining muscle.
• Trainer: You burn more calories with high-intensity workouts. You: Great, I’ll keep my diet consistent, too.
51. Her endurance improved after consistent running sessions.
• Endurance (noun) - The ability to sustain physical effort over time without fatigue.
• Build ‘endurance’ through regular, progressive aerobic exercise. It helps you last longer in workouts or sports.
• Trainer: Let’s work on your endurance. You: Sure, I’ll do longer cardio sessions.
52. He increased his stamina by adding HIIT workouts.
• Stamina (noun) - Similar to endurance; the capacity to sustain prolonged effort mentally or physically.
• Use ‘stamina’ and ‘endurance’ interchangeably. Both refer to resisting fatigue and maintaining performance.
• Friend: How do I improve stamina? You: Gradually up your exercise duration and intensity.
53. She noticed more muscle definition after weight training.
• Muscle (noun) - Tissue in the body that contracts to produce movement and strength.
• ‘Muscle’ grows with progressive resistance and adequate protein intake. Give them time to recover properly.
• Friend: How do I build muscle fast? You: Combine strength exercises with proper nutrition and rest.
54. He focuses on recovery with good sleep and nutrition.
• Recovery (noun) - The process of the body healing and rebuilding after exercise or exertion.
• Use ‘recovery’ methods like rest days, hydration, massage, and sleep to optimize muscle repair and growth.
• Trainer: Don’t skip recovery strategies. You: Got it, I’ll prioritize rest and stretching.
55. She increased her protein intake for better post-workout recovery.
• Protein (noun) - A macronutrient crucial for muscle repair and growth found in foods like meat, eggs, or beans.
• Include enough dietary ‘protein’ to support muscle building or maintenance, especially after workouts.
• Friend: Which protein sources do you recommend? You: Lean meats, eggs, dairy, or plant-based options.
56. He eats carbohydrates before workouts for energy.
• Carbohydrates (noun) - Nutrients that provide energy for workouts, found in grains, fruits, and more.
• Balance ‘carbohydrates’ to fuel intense training and aid recovery. Quality sources (whole grains, fruits) are best.
• Trainer: Don’t cut carbohydrates too low. You: Right, I need them for endurance.
57. She ensures her diet has healthy fats from nuts and avocados.
• Fats (noun) - One of the main macronutrients, providing energy and supporting hormone function.
• Include unsaturated ‘fats’ (olive oil, fish) in moderation to support bodily functions and hormone balance.
• Friend: Should I avoid all fats? You: No, healthy fats are important for overall health.
58. He prioritizes hydration by drinking plenty of water throughout the day.
• Hydration (noun) - The process of maintaining adequate fluid balance in the body.
• Proper ‘hydration’ prevents fatigue, cramps, and overheating. Drink water consistently, especially during workouts.
• Trainer: Don’t forget hydration. You: Sure, I’ll drink water before, during, and after my workout.
59. She focuses on proper form instead of rushing through reps.
• Proper form (noun phrase) - The correct technique or alignment while performing an exercise, to maximize results and minimize injury risk.
• Master ‘proper form’ before adding weight. Good technique is key for safe, effective workouts.
• Trainer: Keep proper form on that squat. You: Right, knees behind toes and chest up.
60. He experienced overtraining symptoms like fatigue and poor performance.
• Overtraining (noun) - A state of physical and mental exhaustion from excessive exercise without enough rest.
• Prevent ‘overtraining’ by balancing intensity, volume, and recovery. Listen to your body’s fatigue signs.
• Friend: Why am I always tired? You: You might be overtraining—try taking more rest days.
61. She asked her friend to spot her during heavy bench presses.
• Spot (verb) - To assist someone lifting weights, preventing them from losing control or getting hurt.
• Offer to ‘spot’ safely by staying ready to help but not interfering with the lifter’s movement.
• Friend: Can you spot me on this last set? You: Sure, I’ll keep an eye on the bar.
62. His circuit training combined squats, push-ups, and jumping jacks.
• Circuit training (noun phrase) - A workout style cycling through multiple exercises quickly with minimal rest.
• Use ‘circuit training’ to elevate heart rate and target various muscles in a short time. Keep rest short.
• Trainer: Let’s do a circuit training session. You: Great, I love the fast pace.
63. She decided to max out on her deadlift to see her new personal best.
• Max out (phrasal verb) - Lifting the heaviest weight or pushing to the limit for a single repetition.
• ‘Max out’ occasionally to track progress, but do so safely with a spotter or stable form.
• Friend: Are you maxing out today? You: Yes, I want to see my one-rep limit.
64. He added a 25-pound plate on each side of the barbell.
• Plate (noun) - A round weight disc attached to barbells or used on machines to adjust resistance.
• ‘Plates’ come in various increments. Always secure them with collars to prevent sliding during lifts.
• Friend: Pass me a 10-pound plate. You: Here you go—be careful loading it.
65. She did a warm-up set with minimal weight before going heavy.
• Warm-up set (noun phrase) - A lighter set performed before heavier lifts to prepare muscles and joints.
• Use a ‘warm-up set’ to gauge readiness and improve blood flow, reducing the risk of injury.
• Trainer: Start with a warm-up set. You: Right, I’ll do 10 reps at half my usual weight.
66. He wore a weighted vest during push-ups for an extra challenge.
• Weighted vest (noun) - A garment worn with added weights to increase workout intensity.
• ‘Weighted vests’ can intensify runs, squats, or push-ups, but start with lighter loads to adapt safely.
• Friend: Why use a weighted vest? You: It helps boost strength and endurance in bodyweight exercises.
67. She focuses on core workouts like planks and twists.
• Core (noun) - The muscles around the trunk (abs, lower back, and hips) crucial for stability and posture.
• A strong ‘core’ supports almost every movement. Include targeted exercises to improve stability and posture.
• Trainer: Strengthen your core for better lifting. You: I’ll add more ab exercises then.
68. Reducing body fat helped him see more muscle definition.
• Body fat (noun phrase) - The percentage of a person's weight composed of fat tissue.
• ‘Body fat’ percentage is more telling of fitness than weight alone. Aim for a healthy range for your goals.
• Friend: How do I measure body fat? You: Some gyms have calipers or body composition scales.
69. His BMI fell into the healthy category after steady exercise.
• BMI (abbreviation/noun) - Body Mass Index, a height and weight-based measure to classify underweight, normal, or overweight ranges.
• Use ‘BMI’ cautiously; it doesn’t distinguish muscle from fat. Combine it with body composition analysis for accuracy.
• Friend: Is BMI reliable? You: It’s a general guide, but doesn’t account for muscle vs. fat perfectly.
70. Improving body composition can reveal lean muscle and reduce excess fat.
• Body composition (noun phrase) - The proportions of fat, muscle, and other tissues in the body.
• Track ‘body composition’ changes, not just weight, to see true fitness progress. Tools include calipers or DEXA scans.
• Trainer: Let’s assess your body composition. You: Sure, I’m curious about my muscle-to-fat ratio.
71. He’s been hitting the gym hard and making serious gains.
• Gains (noun (informal)) - Slang for increases in muscle mass or strength.
• People use ‘gains’ to celebrate progress in strength or muscle size. Track them with logs or photos.
• Friend: Any gains lately? You: Yeah, I’ve added 10 pounds to my bench press.
72. She tried a variation of lunges to challenge her balance.
• Variation (noun) - An alternative form or technique of an exercise to target muscles differently.
• Use ‘variation’ to avoid plateaus and keep workouts interesting. Small tweaks can shift emphasis on different muscle groups.
• Trainer: Need a squat variation? You: Yes, let’s try split squats for extra stability work.
73. Gradual progression prevents injury and ensures steady improvement.
• Progression (noun) - The act of increasing intensity, volume, or difficulty over time to continue challenging the body.
• Follow a structured ‘progression’ to keep muscles adapting. Over time, your body gets stronger and needs new stimuli.
• Friend: Why am I not improving? You: You need progression—either add weight or do more reps.
74. Her personal best on deadlift is 200 pounds.
• Personal best (noun phrase) - The highest performance or heaviest weight someone has achieved in a specific exercise.
• Record ‘personal bests’ to track achievements and set new goals. Celebrate each improvement for motivation.
• Friend: Any new personal best this week? You: Yes, I hit 185 on squats!
75. He aimed for a PR on his bench press.
• PR (Personal Record) (abbreviation/noun phrase) - Another term for personal best, typically used in weightlifting or running contexts.
• ‘PR’ is popular gym slang for new top performance. Document them to measure ongoing progress.
• Friend: Did you set a PR? You: Yes, I finally benched 225 for one rep!
76. He prefers a full-body workout thrice a week for efficiency.
• Full-body workout (noun phrase) - An exercise session targeting all major muscle groups in one go.
• A ‘full-body workout’ can save time and ensure balanced development. Good for beginners and busy schedules.
• Trainer: Are you doing a split routine? You: No, I’m sticking to full-body workouts for now.
77. She added isolation exercises like triceps kickbacks after compound lifts.
• Isolation exercise (noun phrase) - A movement targeting one specific muscle or joint (e.g., bicep curl).
• Use ‘isolation exercises’ to refine or strengthen weaker areas. Pair them with compound lifts for overall growth.
• Friend: What’s an isolation exercise for triceps? You: Cable push-downs focus solely on that muscle.
78. Compound exercises build strength efficiently by engaging more muscles.
• Compound exercise (noun phrase) - A movement involving multiple muscle groups and joints (e.g., squats, bench press).
• Prioritize ‘compound exercises’ for maximum efficiency. Then, add isolation for weaker or specific muscles.
• Trainer: Focus on compound exercises first. You: Right, they help me gain overall strength quickly.
79. He uses negative reps on pull-ups to build strength.
• Negative rep (noun phrase) - Focusing on the lowering (eccentric) phase of an exercise to increase muscle tension.
• ‘Negative reps’ can spark new growth by emphasizing the eccentric portion, but watch out for extra soreness.
• Trainer: Slow down your negative rep. You: Got it, I’ll take 3-4 seconds to lower.
80. She did a superset of biceps curls and triceps extensions.
• Superset (noun) - Performing two exercises back-to-back with minimal rest, often for opposing muscles.
• Use ‘supersets’ to keep intensity high and rest short. They’re great for efficient workouts or muscle endurance.
• Friend: Let’s superset chest and back exercises. You: Sounds good— it’ll save time.
81. He performed drop sets on leg presses for a serious burn.
• Drop set (noun phrase) - An advanced technique where you lower the weight after muscle fatigue and continue the set.
• ‘Drop sets’ intensify muscle fatigue. Use them sparingly; they can be taxing on recovery.
• Trainer: Let’s do a drop set. You: Okay, I’ll reduce the weight once I can’t lift anymore.
82. Having a gym buddy keeps her accountable and consistent.
• Gym buddy (noun phrase) - A partner you regularly exercise with for motivation and mutual support.
• A ‘gym buddy’ can motivate you, spot lifts, and share progress. Choose someone with similar goals or schedules.
• Friend: Want to be gym buddies? You: Absolutely, we can push each other to do more.
83. She does active rest with easy cycling instead of total inactivity.
• Active rest (noun phrase) - Light movement on rest days, like walking or gentle yoga, to aid recovery.
• Use ‘active rest’ to boost blood flow, reduce stiffness, and gently recover without overexertion.
• Trainer: On your rest day, consider active rest. You: Good idea, I’ll go for a light swim.
84. He felt soreness in his quads after heavy squats.
• Soreness (noun) - Muscle discomfort or pain often experienced after unfamiliar or intense exercise.
• Mild ‘soreness’ is common. Distinguish it from injury pain. Gentle movement can help alleviate stiffness.
• Friend: My arms are sore. You: That’s normal after new exercises. Stretch and hydrate.
85. Her DOMS peaked two days after that intense leg session.
• DOMS (abbreviation/noun) - Delayed Onset Muscle Soreness, typically occurring 24-72 hours post-workout.
• ‘DOMS’ can be mitigated by proper warm-ups, cool-downs, and gradual progression. Light activity can aid recovery.
• Friend: Why am I more sore today? You: That’s DOMS; it often hits later.
86. She focuses on toning by mixing moderate weights and higher reps.
• Toning (noun/verb (colloquial)) - A term often used for losing fat and improving muscle definition without massive size gain.
• ‘Toning’ implies tightening muscles and reducing fat to see definition. True results need both exercise and nutrition.
• Friend: How can I tone my arms? You: Combine strength work with controlled diet and some cardio.
87. He started a bulk to gain more upper-body mass.
• Bulk (noun/verb) - A phase in weight training focusing on eating a caloric surplus to build muscle size and strength.
• ‘Bulk’ responsibly with quality foods, not junk. Track progress so you don’t gain excessive fat.
• Friend: Are you cutting or bulking? You: Bulking for the winter to add some muscle.
88. She entered a cut phase to reveal the muscle she built.
• Cut (noun/verb) - Reducing calories and increasing activity to lose fat while preserving muscle.
• ‘Cut’ after a bulk to refine definition. Combine strength training, cardio, and proper protein intake.
• Friend: What’s your goal now? You: I’m on a cut, hoping to drop body fat.
89. He renewed his gym membership to continue using the equipment.
• Gym membership (noun phrase) - A subscription or contract allowing regular access to a fitness center's facilities.
• Check what’s included in your ‘gym membership’ (classes, pool, etc.). Look for flexible or pay-as-you-go options if unsure.
• Staff: Interested in a gym membership? You: Yes, I’d like a monthly plan.
90. She dreads leg day but knows it’s crucial for balanced fitness.
• Leg day (noun phrase (slang)) - Slang for a workout session focused on lower-body exercises.
• ‘Leg day’ fosters powerful legs and overall strength. Don’t skip it; strong legs support many movements.
• Friend: What’s on the schedule today? You: It’s leg day—squats, lunges, and deadlifts.
91. He looks forward to arm day to pump up his biceps.
• Arm day (noun phrase (slang)) - Slang for a workout session mainly targeting biceps, triceps, and forearms.
• ‘Arm day’ sessions can isolate arms or combine them with other upper-body movements. Don’t neglect compound lifts.
• Trainer: Ready for arm day? You: Absolutely, I want bigger triceps!
92. She learned that spot reduction doesn’t actually work; overall fat loss is key.
• Spot reduction (noun phrase) - The myth of losing fat in a specific area by targeting exercises (not proven effective).
• Explain that ‘spot reduction’ isn’t scientifically supported. Combine diet and general training to reduce body fat everywhere.
• Friend: How do I lose belly fat? You: Spot reduction is a myth—focus on total-body exercise and diet.
93. He works on mobility to squat deeper and avoid injuries.
• Mobility (noun) - The ability to move freely and easily, often improved by stretching and joint drills.
• Include ‘mobility’ exercises to optimize joint range of motion, leading to better form and fewer aches.
• Trainer: Mobility training will help your lifts. You: Right, I’ll do hip openers and ankle stretches.
94. She uses a foam roller on her calves after running.
• Foam roller (noun) - A cylindrical tool used for self-myofascial release to massage muscles and relieve tension.
• Use a ‘foam roller’ for trigger points. Roll slowly and breathe to alleviate muscle knots and improve recovery.
• Friend: Does foam rolling hurt? You: It can, but it helps loosen tight muscles.
95. Practicing balance drills improved her stability during heavy squats.
• Stability (noun) - The ability to maintain control of body position, essential for balance and safe lifting.
• Enhance ‘stability’ with unilateral exercises (one-leg stands, single-arm lifts). This ensures safer, stronger lifts.
• Trainer: Focus on stability before adding weight. You: Got it, I’ll keep my core and ankles steady.
96. Cardiovascular workouts help reduce heart disease risk.
• Cardiovascular (adjective) - Relating to the heart and blood vessels, often referencing heart health in exercise.
• ‘Cardiovascular’ training includes running, cycling, or HIIT. It’s key for a healthy heart and endurance.
• Trainer: We’ll do some cardiovascular work today. You: Okay, I’ll hop on the bike first.
97. He progressed to weighted squats for greater strength gains.
• Weighted squats (noun phrase) - Performing squats under additional load, typically with a barbell or dumbbells.
• ‘Weighted squats’ are a cornerstone for lower-body development. Keep the bar or weights stable and back aligned.
• Friend: Should I start with bodyweight or weighted squats? You: Master form first, then add weight carefully.
98. She tried landmine twists for her obliques.
• Landmine (noun) - A barbell setup anchored at one end, used for exercises like landmine presses and rows.
• The ‘landmine’ offers unique angles. Pivot smoothly, maintain control, and ensure the base is stable to avoid slip.
• Trainer: Let’s use the landmine for single-arm presses. You: Sure, I love that for core engagement.
99. She improved her form by developing a strong mind-muscle connection.
• Mind-muscle connection (noun phrase) - Focusing mentally on the specific muscle being worked to enhance engagement.
• Focus on the ‘mind-muscle connection’ to recruit more fibers and refine technique. Slow, controlled movements help.
• Trainer: Really feel your biceps during curls. You: Right, I’ll concentrate on that mind-muscle connection.
100. Interval training helped her boost speed and stamina.
• Interval (noun) - A period of intense effort followed by a period of rest or lighter activity.
• Incorporate ‘intervals’ to alternate high and low intensity. It builds cardio fitness and calorie burn efficiently.
• Friend: Should we do intervals on the track? You: Yes, let’s sprint for 30 seconds, then walk for 30.
101. He monitored his RPE to avoid overtraining.
• RPE (abbreviation/noun) - Rate of Perceived Exertion, a subjective scale rating workout intensity from 1 (easy) to 10 (max effort).
• Use ‘RPE’ to gauge how hard you feel you’re working. It’s useful when not using heart rate monitors or set loads.
• Trainer: What’s your RPE on that set? You: Around 8, I still had two reps left in me.