Strength Training Glossary
From RPE to Wilks, understand the terminology used in the gym and on the competition platform.
How to use this glossary
Strength training vocabulary collapses a lot of meaning into short labels — RPE, TM, Wilks, GL points. Each entry below gives the working definition and, where it helps, a link to the calculator or article that does the math for you. Jump to a section with the headings, or read top to bottom before your first programming cycle.
Core 1RM Terms
1RM (One-Rep Max)
The maximum weight you can lift for one complete repetition with acceptable form in a specific exercise. Estimate it with the 1RM Calculator.
Estimated 1RM (e1RM)
A 1RM predicted from a submaximal set using a formula such as Epley or Brzycki. Most accurate when the set is five reps or fewer.
Rep Max (nRM)
The heaviest weight you can lift for a given number of reps — a 3RM, 5RM, and so on. Each nRM implies a rough 1RM through percentage charts.
Training Max (TM)
A deliberately reduced percentage of your true 1RM — commonly 85–90% — used as the base for programming in systems like 5/3/1. See the Training Max Calculator.
Working Weight
The load prescribed for a given set in your program, usually expressed as a percentage of 1RM or TM.
Formulas & Estimation
Epley Formula
1RM = weight × (1 + reps ÷ 30). Published 1985; the most widely used default in calculators. Full walkthrough in our Epley guide.
Brzycki Formula
1RM = weight × 36 ÷ (37 − reps). Published 1993; typically runs slightly more conservative than Epley at moderate rep counts.
Wathan Formula
A refinement fitted to broader exercise data, often closest to Epley at low reps.
Lander / Lombardi / O'Conner
Three further published estimation curves; all cluster near Epley and Brzycki at low rep counts and spread out at higher ones.
Consensus Estimate
An average across several formulas, used to hedge against any single curve's bias. Our calculator shows it alongside each individual result.
Effort & Rep Quality
RPE (Rate of Perceived Exertion)
A 1–10 rating of how hard a set felt, where 10 means nothing left. Convert between RPE and reps with the RPE Calculator.
RIR (Reps in Reserve)
How many reps you could still have completed after racking the bar. RPE 9 ≈ 1 RIR, RPE 8 ≈ 2 RIR.
Grinder
A rep whose bar speed collapses and form is at the edge of the standard. Frequent grinders inflate estimated maxes and recovery cost.
Technical Failure
The point where you cannot complete a rep to the required standard, as distinct from absolute muscular failure.
Powerlifting & Scoring
Total
The sum of your best squat, bench press, and deadlift in a competition. The raw input to every scoring formula.
Wilks Score
A bodyweight-adjusted coefficient score used by many federations since the mid-1990s; revised as Wilks 2020. See What Is a Good Wilks Score?
DOTS
A modern alternative to Wilks favored in raw powerlifting for its better behavior at bodyweight extremes.
IPF GL Points
The International Powerlifting Federation's official scoring system, introduced in 2020 to replace Wilks.
Weight Class
The bodyweight bracket you compete in; weigh-ins determine eligibility under federation rules.
Opening Attempt
Your first of three attempts in a meet, deliberately conservative so it succeeds on a bad day.
Programming & Load Management
Progressive Overload
The principle of gradually increasing weight, reps, or sets over time to drive adaptation.
Periodization
Organizing training into phases (hypertrophy, strength, peaking) with planned changes in volume and intensity.
Deload
A planned week of reduced volume or intensity to dissipate fatigue. Plan one with the Fatigue & Recovery tools.
Volume
Sets × reps × load; the total work that drives most adaptation and most fatigue.
Warm-Up Ramp
The stepwise sequence of lighter sets before a working or max attempt. Generate one with the Warm-Up Calculator.
Bar Math & Equipment
Bar Weight
A standard Olympic barbell weighs 20 kg (men) or 15 kg (women); the bar's weight counts toward the total load.
Plate Loading
The combination of plates per side that produces a target weight. Solve it instantly with the Plate Loader.
Collars
Clamps that secure plates on the sleeve; always used in competition, and their small weight is included in official totals.
Kilograms / Pounds (kg/lb)
1 kg = 2.20462 lb. Convert any value with the Weight Converter.
Tracking & Progress
PR (Personal Record)
Your best verified performance for a lift, rep count, or score. Milestones unlock automatically in the Badges panel.
e1RM Trend
The direction of your estimated 1RM over weeks, more informative than any single day's number. The Training Tracker plots it for you.
Progress Forecast
A projection of future strength based on your recent trend and realistic weekly gain rates. See the Progress Forecast tool.