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The heaviest weight you can lift for one repetition with good form. Your one-rep max is used as the reference point for calculating training weights in percentage-based programmes. For example, if your one-rep max is 100 kg, training at 70% means lifting 70 kg. Your one-rep max can be estimated from a heavy set or tested directly when appropriate.

The increase of muscle size through mechanical tension, metabolic stress, and progressive overload.

Gradually increasing weight, reps, or sets over time — the one requirement every training programme has to satisfy to keep producing results.

Rate of Perceived Exertion — a 1–10 scale for how hard a set actually felt in the moment.

A planned reduction in volume or intensity so you recover and come back stronger.

A multi-joint movement like a squat, hinge, press, or pull that trains several muscles at once.

How long a muscle stays loaded during a set — a lever for stimulus, control, and quality.

Eating fewer calories than you expend. The basic requirement for fat loss over time.