Episode 29: Making Sense of Gym Lingo
In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi share insights and personal experiences to help listeners feel confident navigating the gym, whether they’re beginners or seasoned fitness enthusiasts looking to refresh their knowledge. Reflecting on their own early gym adventures, they offer practical advice for stepping out of the cardio zone and into the world of strength training with ease. The conversation demystifies gym lingo, breaking down terms like hypertrophy training, reps, sets, and supersets to expand gym vocabulary and reduce intimidation.
Heather and Valerie go beyond the basics, diving into exercise strategies and techniques that promote long-term success. They discuss the importance of eccentric muscle actions for muscle growth and joint health, training through a full range of motion, and the value of maintenance phases to sustain progress without constant focus on the scale. The episode also explores the benefits of compound and isolation exercises, as well as advanced techniques like drop sets to elevate workouts.
Listeners will also learn practical tips for mastering gym etiquette and making the gym a welcoming space for everyone. Heather and Valerie particularly encourage more women to embrace strength training and build confidence on the gym floor. Whether stepping into the gym for the first time or refining your approach, this episode offers the tools and encouragement to make the fitness journey both empowering and enjoyable.
Episode Summary
(0:00:08) - Beginner Gym Lingo Explained (16 Minutes)
Hosts Heather Adams and Valerie Lusvardi dive into the world of gym lingo, perfect for beginners or those new to strength training. Reflecting on their early gym experiences, they share tips for overcoming the intimidation of moving from familiar machines to the bustling gym floor. Through a lively speed round, they define essential terms like hypertrophy training, reps, sets, and supersets, making the gym environment feel less daunting. This chapter aims to expand gym vocabulary and empower listeners, especially women, to embrace strength training with confidence.
(0:15:49) - Understanding Exercise Terminology (8 Minutes)
This chapter unpacks key exercise terms to help fitness enthusiasts better understand their workouts. Heather and Valerie explain concentric and eccentric muscle actions, focusing on the importance of controlling the eccentric phase for muscle growth and joint health. They also break down the differences between compound and isolation exercises, as well as unilateral and bilateral movements, highlighting how unilateral exercises can improve coordination and muscle balance. The hosts discuss the significance of training through a full range of motion (ROM) and demystify DOMS (delayed onset muscle soreness), emphasizing that soreness shouldn’t be the sole measure of a workout’s success.
(0:24:16) - Achieving and Maintaining Gym Gains (13 Minutes)
This chapter explores the maintenance phase in fitness, focusing on adjusting calories and activity levels to maintain weight and build muscle. Heather and Valerie challenge the fixation on scale numbers, encouraging listeners to embrace natural fluctuations and find comfort in this phase. They also discuss essential gym etiquette, such as spotting and sharing equipment, along with knowing personal limits to respect others’ routines. The hosts introduce advanced techniques like drop sets, explaining their role in pushing beyond failure and how to use them effectively in a fitness program while avoiding overuse.