# Deload

> Deload is a coaching platform for personal trainers, bringing programs, client intake, training logs, nutrition, messages and scheduling together. Its public launch target is January 2027. Product previews use sample data; checkout is not open yet. Payment capabilities and processing terms are not yet confirmed.

The announced plan is $500 USD per year for unlimited clients and every feature, with a $350 first-year offer and a 60-day trial at launch. Monthly equivalents are not monthly billing. Refer to the pricing page for current availability and terms.

## Product and company

- [Platform](https://deload.co/features): An overview of Deload and interactive product previews.
- [Program builder](https://deload.co/features/program-builder): Explore Deload’s workout program builder: client-specific drafts, editable exercises and progressions, and trainer approval. Launch planned for January 2027.
- [Client management](https://deload.co/features/client-management): Keep client programs, check-ins and coaching conversations together with Deload’s personal trainer client management tools. Explore the January 2027 launch.
- [Client intake](https://deload.co/features/client-intake): Turn client goals, training history, equipment and availability into a useful programming brief. Explore Deload’s intake workflow and free intake template.
- [Client app](https://deload.co/features/client-app): Explore Deload’s client app for workout logging, food and macros, messaging and session bookings. A connected experience for personal trainers and clients.
- [Bookings & packages](https://deload.co/features/bookings-and-payments): Explore Deload’s booking links, calendar and packages for personal trainers. See the January 2027 launch target and what is still to be confirmed about payments.
- [Pricing](https://deload.co/pricing): Annual pricing, launch offer, trial and answers about billing and availability.
- [Software comparison](https://deload.co/compare): A sourced comparison of Deload, Trainerize, Everfit, TrueCoach, PT Distinction, My PT Hub and a manual workflow, with plan-specific qualifications.
- [Integrations](https://deload.co/integrations): Planned integrations with Claude, ChatGPT and Codex, Grok, Muse and iMessage; wearables including Apple Health, Garmin, Oura, Whoop and Fitbit; and imports from MyFitnessPal, Trainerize and Everfit. None are live yet.
- [About Deload](https://deload.co/about): A Utah-based company building software for personal trainers.
- [Contact](https://deload.co/contact): Support, press and registered-agent correspondence details.

## Free trainer resources

- [Resource library](https://deload.co/resources): Free, fillable templates with coach branding, intake health questions and coach-led or client-completed intake copies; no account required.
- [Personal training intake form](https://deload.co/resources/personal-training-intake-form): Free personal training intake and health-history PDF. Add your coaching brand, choose a client-completed or coach-led copy, and download without signup.
- [Client check-in template](https://deload.co/resources/client-check-in-template): A free weekly client check-in template for personal trainers. Ask about completed training, obstacles and next steps. Add your coaching brand and download a fillable PDF without an account.
- [Workout program template](https://deload.co/resources/workout-program-template): A free fillable workout program template with goals, session planning, sets, reps and progression notes. Download a branded, fillable PDF or a blank CSV spreadsheet.
- [Personal training agreement template](https://deload.co/resources/personal-training-agreement-template): A free, fillable personal trainer-client agreement PDF covering services, fees, cancellations, responsibilities and signatures. Add your coaching brand and complete the service details.

Learn content is educational, not medical advice. Each article and glossary term lists its sources; cite the page you use.

## Learn articles

- [The anabolic window: does protein timing matter?](https://deload.co/learn/articles/the-anabolic-window-does-protein-timing-around-workouts-matter): For trainers who keep getting asked about the 30-minute shake. You'll get a plain answer, simple rules for clients, and the cases where timing matters more.
- [Pre-participation screening: how to screen new clients](https://deload.co/learn/articles/pre-participation-screening-for-new-clients): Screening is how a trainer decides whether a new client can start now, should start gently, or needs a doctor's sign-off first. Here's the current approach, what it replaced, and what to keep on file.
- [Strength training for endurance athletes: does it work?](https://deload.co/learn/articles/strength-training-for-endurance-athletes): Lifting helps most runners, cyclists and triathletes use less energy at a given pace and resist fatigue, without adding much bulk. The research points to specific loads, session frequencies and ways to fit lifting around endurance training.
- [Exercise during pregnancy and postpartum: a trainer's guide](https://deload.co/learn/articles/exercise-during-pregnancy-and-postpartum): Most pregnant clients can keep training, and most should. Here's what the guidelines say about how much and how hard, when to stop and refer, and how to bring a client back after birth.
- [How many sets per week do you need to build muscle?](https://deload.co/learn/articles/how-many-sets-per-week-to-build-muscle): Counting weekly hard sets per muscle group is the simplest useful way to measure training volume. Use the research and its limits to set a client's volume and decide when to add sets.
- [What is a deload week?](https://deload.co/learn/articles/what-is-a-deload-week): A short, planned drop in training stress lets accumulated fatigue clear. How to schedule a deload, adjust training and judge how long a break can last before fitness starts to slip.
- [What is reverse dieting?](https://deload.co/learn/articles/what-is-reverse-dieting): A slow, planned climb in calories after a diet ends, meant to bring intake back up while keeping fat regain small. Here's how it works, who it suits, and where it gets oversold.

## Glossary

- [Glossary](https://deload.co/learn/glossary): 254 personal training terms, defined in plain English and cited.
- [Training terms for personal trainers](https://deload.co/learn/glossary/topics/training): The variables, methods and lifts that make up a training session, from volume and tempo to the hip hinge and the power clean.
- [Program design terms for personal trainers](https://deload.co/learn/glossary/topics/programming): How training is organized over weeks and months: periodization and its cycles, progression models, deloads and tapers.
- [Exercise physiology and anatomy terms](https://deload.co/learn/glossary/topics/physiology): How the body produces and adapts to exercise: muscle actions and fiber types, energy systems, hormones and the mechanics of movement.
- [Cardio and conditioning terms for personal trainers](https://deload.co/learn/glossary/topics/conditioning): Aerobic and anaerobic conditioning: VO2 max and thresholds, heart rate measures, interval methods, speed and agility.
- [Nutrition terms for personal trainers](https://deload.co/learn/glossary/topics/nutrition): Energy balance, macronutrients and micronutrients, hydration, supplements and the diet approaches clients ask about.
- [Fitness assessment and body composition terms](https://deload.co/learn/glossary/topics/assessment): Screening a new client, fitness tests and their norms, and the ways body composition is measured.
- [Health and safety terms for personal trainers](https://deload.co/learn/glossary/topics/health): Medical conditions trainers meet, contraindications and when to refer, heat and emergency planning.
- [Coaching, behavior change and liability terms](https://deload.co/learn/glossary/topics/coaching): Goal setting and behavior change, scope of practice, and the legal side of training clients.

## Glossary terms

- [1.5-mile run test](https://deload.co/learn/glossary/1-5-mile-run-test): 1.5-mile run test estimates aerobic fitness from the time a client takes to cover 1.5 miles as fast as possible.
- [Accommodating resistance](https://deload.co/learn/glossary/accommodating-resistance): Accommodating resistance uses bands or chains to increase the load as a lift gets mechanically easier toward lockout.
- [Active recovery](https://deload.co/learn/glossary/active-recovery): Active recovery is light movement after hard exercise or on the following day to help recovery instead of resting completely.
- [Adenosine triphosphate (ATP)](https://deload.co/learn/glossary/adenosine-triphosphate): Adenosine triphosphate (ATP) is the molecule muscle cells break down to release energy for contraction.
- [Aerobic capacity](https://deload.co/learn/glossary/aerobic-capacity): Aerobic capacity is the maximum amount of oxygen the body can use during exercise, also called VO2 max or maximal aerobic power.
- [Agility](https://deload.co/learn/glossary/agility): Agility is rapid whole-body movement that changes speed or direction in response to an outside stimulus, such as an opponent or a ball.
- [Agonist](https://deload.co/learn/glossary/agonist): Agonist muscles, also called prime movers, are the muscles most directly responsible for producing a joint movement.
- [Antagonist](https://deload.co/learn/glossary/antagonist): Antagonist muscles oppose the action of another muscle, such as the triceps opposing the biceps at the elbow.
- [As many reps as possible (AMRAP)](https://deload.co/learn/glossary/amrap): As many reps as possible (AMRAP) is a set performed with one load until failure or until a set time runs out.
- [Asthma](https://deload.co/learn/glossary/asthma): Asthma is an airway condition in which narrowing, swelling and mucus cause episodes of coughing, wheezing, breathlessness and chest tightness.
- [Autoregulation](https://deload.co/learn/glossary/autoregulation): Autoregulation is adjusting a client's training load or volume to match their readiness on the day.
- [Back squat](https://deload.co/learn/glossary/back-squat): Back squat is a barbell exercise performed with the bar resting on the upper back and shoulders.
- [Balance training](https://deload.co/learn/glossary/balance-training): Balance training is exercise that challenges your ability to stay steady, both standing still and moving. It can improve balance and lower the risk of falls.
- [Basal metabolic rate (BMR)](https://deload.co/learn/glossary/basal-metabolic-rate): Basal metabolic rate (BMR) is the energy the body uses at complete rest to maintain basic functions such as breathing and temperature control.
- [Base of support](https://deload.co/learn/glossary/base-of-support): Base of support is the area of ground the body contacts, over which its center of gravity must stay to maintain balance.
- [Bench press](https://deload.co/learn/glossary/bench-press): Bench press is a lift performed lying on a bench, lowering a barbell to the chest and pressing it up until the elbows are fully extended.
- [Beta-alanine](https://deload.co/learn/glossary/beta-alanine): Beta-alanine is an amino acid supplement that raises muscle carnosine to help buffer acid buildup during intense exercise.
- [Bioelectrical impedance analysis (BIA)](https://deload.co/learn/glossary/bioelectrical-impedance-analysis): Bioelectrical impedance analysis (BIA) estimates body composition by measuring how much body tissue impedes a small electrical current.
- [Block periodization](https://deload.co/learn/glossary/block-periodization): Block periodization organizes training into short blocks that each develop a few abilities, building toward a target event.
- [Blood flow restriction training (BFR)](https://deload.co/learn/glossary/blood-flow-restriction): Blood flow restriction (BFR) training uses a cuff or wrap at the top of an arm or leg to limit blood leaving a muscle while lifting light loads.
- [Blood lactate](https://deload.co/learn/glossary/blood-lactate): Blood lactate is the concentration of lactate in the blood, measured in mmol/L and used as a marker of exercise intensity and recovery.
- [Blood pressure](https://deload.co/learn/glossary/blood-pressure): Blood pressure is the force of blood pushing on the walls of the blood vessels. It is written as two numbers, such as 120/80 mmHg.
- [Body composition](https://deload.co/learn/glossary/body-composition): Body composition is the amount of fat mass and fat-free mass in the body, often reported as body fat percentage.
- [Body fat percentage](https://deload.co/learn/glossary/body-fat-percentage): Body fat percentage is the amount of fat in the body expressed as a percentage of total body weight.
- [Body mass index (BMI)](https://deload.co/learn/glossary/body-mass-index): Body mass index (BMI) is body weight in kilograms divided by height in meters squared, used to screen weight relative to height.
- [Body recomposition](https://deload.co/learn/glossary/body-recomposition): Body recomposition is losing fat and gaining muscle at the same time, even when body weight barely changes.
- [Bone mineral density (BMD)](https://deload.co/learn/glossary/bone-mineral-density): Bone mineral density (BMD) is the amount of mineral in a given area of bone, used clinically to diagnose osteoporosis.
- [Bracing](https://deload.co/learn/glossary/bracing): Bracing is tightening the trunk muscles during a lift to raise pressure in the abdomen and support the spine.
- [Caffeine](https://deload.co/learn/glossary/caffeine): Caffeine is a central nervous system stimulant that can lower perceived effort and improve endurance, strength and muscular endurance during exercise.
- [Calcium](https://deload.co/learn/glossary/calcium): Calcium is a mineral needed to build and maintain bone and regulate muscle contraction and nerve function.
- [Calorie deficit](https://deload.co/learn/glossary/calorie-deficit): Calorie deficit is a state in which the body burns more calories than it takes in, drawing on stored energy and producing weight loss.
- [Calorie surplus](https://deload.co/learn/glossary/calorie-surplus): Calorie surplus means eating more calories than the body burns, which supports weight gain and muscle growth with resistance training.
- [Carbohydrate loading](https://deload.co/learn/glossary/carbohydrate-loading): Carbohydrate loading is eating a high-carbohydrate diet before an endurance event to raise muscle glycogen stores above normal.
- [Carbohydrates](https://deload.co/learn/glossary/carbohydrates): Carbohydrates are sugars, starches and fibers in food, and the body's primary fuel for athletic performance.
- [Cardiac output](https://deload.co/learn/glossary/cardiac-output): Cardiac output is the amount of blood the heart pumps per minute, equal to stroke volume times heart rate.
- [Change of direction (COD)](https://deload.co/learn/glossary/change-of-direction): Change of direction (COD) is the ability to decelerate, turn the body and accelerate again along a planned path.
- [Circuit training](https://deload.co/learn/glossary/circuit-training): Circuit training is a series of exercise stations completed in succession with little rest between exercises.
- [Closed kinetic chain exercise (CKC)](https://deload.co/learn/glossary/closed-kinetic-chain-exercise): Closed kinetic chain exercise (CKC) keeps the hand or foot fixed against resistance, as in a squat or push-up, with linked movement at several joints.
- [Cluster set](https://deload.co/learn/glossary/cluster-set): Cluster sets divide one set into single reps or small groups of reps separated by short rests, typically 5 to 45 seconds.
- [Complete protein](https://deload.co/learn/glossary/complete-protein): Complete protein supplies all nine essential amino acids in the amounts needed to maintain lean tissue.
- [Complex training](https://deload.co/learn/glossary/complex-training): Complex training alternates heavy resistance exercises with plyometrics in the same session to develop power in advanced athletes.
- [Compound exercise](https://deload.co/learn/glossary/compound-exercise): Compound exercise is a movement that uses more than one joint and several muscle groups, such as a squat, bench press or row.
- [Concentric muscle action](https://deload.co/learn/glossary/concentric-muscle-action): Concentric muscle action is muscle shortening under force as the muscle overcomes resistance, as in the lifting phase of a rep.
- [Concurrent training](https://deload.co/learn/glossary/concurrent-training): Concurrent training combines resistance training and aerobic endurance exercise in the same program.
- [Contraindication](https://deload.co/learn/glossary/contraindication): Contraindication means a condition or circumstance that makes exercise, an exercise test or a particular movement unsafe for a client.
- [Cortisol](https://deload.co/learn/glossary/cortisol): Cortisol is a stress hormone that promotes protein breakdown and helps maintain blood glucose during hard exercise.
- [Creatine](https://deload.co/learn/glossary/creatine): Creatine is a compound stored mostly in muscle that helps regenerate ATP during short, intense efforts.
- [Daily undulating periodization (DUP)](https://deload.co/learn/glossary/daily-undulating-periodization): Daily undulating periodization (DUP) changes the load, reps and training focus from session to session within a week.
- [Deadlift](https://deload.co/learn/glossary/deadlift): Deadlift is a barbell exercise that raises the weight from the floor to standing by extending the hips and knees with a neutral back.
- [Dehydration](https://deload.co/learn/glossary/dehydration): Dehydration is a loss of body water, commonly assessed during exercise as a loss of 2% or more of body weight.
- [Delayed onset muscle soreness (DOMS)](https://deload.co/learn/glossary/delayed-onset-muscle-soreness): Delayed onset muscle soreness (DOMS) is muscle pain 24 to 48 hours after new or unfamiliar exercise, mainly associated with eccentric muscle actions.
- [Deload](https://deload.co/learn/glossary/deload): Deload is a planned period of easier training, usually about a week, that reduces accumulated fatigue.
- [Detraining](https://deload.co/learn/glossary/detraining): Detraining is the partial or complete loss of training adaptations when training stops or falls below the amount needed to maintain them.
- [Diastasis recti](https://deload.co/learn/glossary/diastasis-recti): Diastasis recti (DRA) is a separation of the rectus abdominis muscles that some women develop during pregnancy.
- [Diastolic blood pressure (DBP)](https://deload.co/learn/glossary/diastolic-blood-pressure): Diastolic blood pressure (DBP) is the pressure in the arteries while the heart relaxes between beats. It is the bottom number of a reading.
- [Diet break](https://deload.co/learn/glossary/diet-break): Diet break means a planned one- to two-week pause in a fat-loss diet, with calorie intake raised to maintenance before the deficit resumes.
- [Dietary fat](https://deload.co/learn/glossary/dietary-fat): Dietary fat is a macronutrient that provides about 9 calories per gram and supplies essential fatty acids the body can't make.
- [Dietary fiber](https://deload.co/learn/glossary/dietary-fiber): Dietary fiber is carbohydrate in plant foods that partly resists human digestive enzymes, helping with digestion and fullness.
- [Dietary protein](https://deload.co/learn/glossary/dietary-protein): Dietary protein is a macronutrient that supplies amino acids to repair and build body tissue and provides 4 calories per gram.
- [Double progression](https://deload.co/learn/glossary/double-progression): Double progression adds reps within a target range first, then increases the weight once the top of that range is reached.
- [Drop set](https://deload.co/learn/glossary/drop-set): Drop set training extends a set past failure by reducing the load and continuing with minimal rest, sometimes through repeated drops.
- [Dual-energy X-ray absorptiometry (DXA)](https://deload.co/learn/glossary/dxa-scan): Dual-energy X-ray absorptiometry (DXA) is a low-dose X-ray scan that measures bone, lean soft tissue and fat mass.
- [Dual-task training](https://deload.co/learn/glossary/dual-task-training): Dual-task training is practicing a physical task, like balancing or walking, while doing a second task at the same time, such as simple math.
- [Dynamic stretching](https://deload.co/learn/glossary/dynamic-stretching): Dynamic stretching uses controlled, active movements through the ranges needed for a sport or exercise, without bouncing.
- [Eccentric muscle action](https://deload.co/learn/glossary/eccentric-muscle-action): Eccentric muscle action is a muscle lengthening while producing force because the resistance exceeds the force it produces.
- [Electrolytes](https://deload.co/learn/glossary/electrolytes): Electrolytes are electrically charged minerals, including sodium and potassium, that regulate fluid balance and nerve and muscle function.
- [Emergency action plan (EAP)](https://deload.co/learn/glossary/emergency-action-plan): Emergency action plan (EAP) is a written plan that assigns roles and procedures for injuries and medical emergencies at a specific venue.
- [Energy availability](https://deload.co/learn/glossary/energy-availability): Energy availability is dietary energy left for normal body functions after exercise expenditure, per kilogram of lean mass.
- [Energy balance](https://deload.co/learn/glossary/energy-balance): Energy balance is the difference between calorie intake and calorie expenditure that determines whether body weight rises, falls or stays stable.
- [Energy density](https://deload.co/learn/glossary/energy-density): Energy density is the number of calories in a given weight or volume of food.
- [Energy systems](https://deload.co/learn/glossary/energy-systems): Energy systems are the three pathways that resupply ATP for muscle work: the phosphagen, glycolytic and oxidative systems.
- [Essential amino acids (EAAs)](https://deload.co/learn/glossary/essential-amino-acids): Essential amino acids (EAAs) are the nine amino acids the body can't make and must get from food.
- [Excess post-exercise oxygen consumption (EPOC)](https://deload.co/learn/glossary/epoc): Excess post-exercise oxygen consumption (EPOC) is oxygen use above resting levels after exercise as the body returns to its pre-exercise state.
- [Exercise adherence](https://deload.co/learn/glossary/exercise-adherence): Exercise adherence is how consistently a client follows an exercise program over time.
- [Exercise order](https://deload.co/learn/glossary/exercise-order): Exercise order is the sequence of exercises in a workout, arranged around the client's goals, exercise demands and fatigue.
- [Exercise-induced muscle damage (EIMD)](https://deload.co/learn/glossary/exercise-induced-muscle-damage): Exercise-induced muscle damage (EIMD) is disruption to muscle fibers and connective tissue after hard or unfamiliar exercise, especially eccentric work.
- [Fartlek](https://deload.co/learn/glossary/fartlek): Fartlek is continuous running that mixes an easy pace with fast bursts or hills of varying length; the Swedish name means speed play.
- [Fat-free mass](https://deload.co/learn/glossary/fat-free-mass): Fat-free mass (FFM) is body weight minus fat mass and includes muscle, bone, water, connective tissue and organs.
- [Fitness assessment](https://deload.co/learn/glossary/fitness-assessment): Fitness assessment is a set of tests that measures a client's current fitness to establish a baseline, guide training and track progress.
- [Fitness-fatigue model](https://deload.co/learn/glossary/fitness-fatigue-model): Fitness-fatigue model describes performance as the combined result of fitness gained through training and the fatigue that training produces.
- [Flexibility](https://deload.co/learn/glossary/flexibility): Flexibility is the ability to move a joint through its complete, pain-free range of motion.
- [Flexible dieting](https://deload.co/learn/glossary/flexible-dieting): Flexible dieting is an approach to managing calories and macros that allows a wide range of foods instead of a rigid meal plan.
- [Foam rolling](https://deload.co/learn/glossary/foam-rolling): Foam rolling is self-myofascial release using body weight to press a muscle against a foam roller.
- [Front squat](https://deload.co/learn/glossary/front-squat): Front squat is a barbell squat with the bar resting across the front of the shoulders and collarbones.
- [Full-body workout](https://deload.co/learn/glossary/full-body-workout): Full-body workouts train all the major muscle groups in one session, typically with one or two exercises for each.
- [Functional overreaching](https://deload.co/learn/glossary/functional-overreaching): Functional overreaching is a planned increase in training that briefly lowers performance before recovery raises it above its previous level.
- [General adaptation syndrome (GAS)](https://deload.co/learn/glossary/general-adaptation-syndrome): General adaptation syndrome (GAS) is Hans Selye's model of the body's three-stage stress response: alarm, resistance and exhaustion.
- [Girth measurements](https://deload.co/learn/glossary/girth-measurements): Girth measurements are body circumferences measured with a tape to track changes in body size and fat distribution.
- [Glycemic index (GI)](https://deload.co/learn/glossary/glycemic-index): Glycemic index (GI) ranks carbohydrate foods by their blood glucose response over two hours compared with a reference food such as glucose.
- [Glycogen](https://deload.co/learn/glossary/glycogen): Glycogen is carbohydrate stored in skeletal muscle and the liver to fuel exercise.
- [Glycolysis](https://deload.co/learn/glossary/glycolysis): Glycolysis is the breakdown of glucose or muscle glycogen to produce ATP without directly requiring oxygen.
- [Growth hormone (GH)](https://deload.co/learn/glossary/growth-hormone): Growth hormone (GH) is a hormone produced in the anterior pituitary gland that supports protein synthesis, tissue growth and fat use.
- [Hard set](https://deload.co/learn/glossary/hard-set): Hard set means a work set taken close to muscular failure, usually within about 5 reps in reserve, that counts toward training volume.
- [Health history questionnaire](https://deload.co/learn/glossary/health-history-questionnaire): Health history questionnaire collects a client's medical history, medications and risk factors on an intake form before training.
- [Heart rate reserve (HRR)](https://deload.co/learn/glossary/heart-rate-reserve): Heart rate reserve (HRR) is maximum heart rate minus resting heart rate, used to calculate an individual target heart rate for exercise.
- [Heart rate variability (HRV)](https://deload.co/learn/glossary/heart-rate-variability): Heart rate variability (HRV) is the variation in time between heartbeats, used as a rough gauge of stress and recovery.
- [Heart rate zones](https://deload.co/learn/glossary/heart-rate-zones): Heart rate zones are ranges of heart rate used to set training intensity, often expressed as percentages of maximum heart rate.
- [Heat acclimatization](https://deload.co/learn/glossary/heat-acclimatization): Heat acclimatization is the adaptation to exercising in hot conditions that improves heat tolerance, usually over 7 to 14 days.
- [Heat illness](https://deload.co/learn/glossary/heat-illness): Heat illness includes heat cramps, fainting, heat exhaustion and life-threatening exertional heat stroke caused by exercising in the heat.
- [High-intensity interval training (HIIT)](https://deload.co/learn/glossary/hiit): High-intensity interval training (HIIT) alternates short bouts at or above about 90% of VO2 max with rest or easy recovery.
- [High-intensity resistance training (HIRT)](https://deload.co/learn/glossary/high-intensity-resistance-training): High-intensity resistance training (HIRT) is lifting heavy loads, a high share of one-rep max. Sources put the line at about 70 to 85% of 1RM.
- [Hip hinge](https://deload.co/learn/glossary/hip-hinge): Hip hinge is a movement that bends at the hips and pushes them back while keeping the spine neutral, used in deadlifts and kettlebell swings.
- [Hypertension](https://deload.co/learn/glossary/hypertension): Hypertension is high blood pressure, classified in adults as systolic pressure of 130 mmHg or higher or diastolic pressure of 80 mmHg or higher.
- [Hypertrophy](https://deload.co/learn/glossary/hypertrophy): Hypertrophy is an increase in muscle size, mainly from existing muscle fibers growing larger in response to resistance training.
- [Hypoglycemia](https://deload.co/learn/glossary/hypoglycemia): Hypoglycemia is low blood sugar, defined by ACSM as blood glucose below 70 mg/dL, and is the main exercise risk for clients with diabetes.
- [Informed consent](https://deload.co/learn/glossary/informed-consent): Informed consent is explaining and documenting the purpose, risks and benefits of testing or training before a client agrees to take part.
- [Insulin](https://deload.co/learn/glossary/insulin): Insulin is a peptide hormone that helps move glucose and other nutrients into cells and reduces muscle protein breakdown.
- [Interference effect](https://deload.co/learn/glossary/interference-effect): Interference effect describes reduced strength or muscle gains when endurance training is combined with resistance training.
- [Intermittent fasting](https://deload.co/learn/glossary/intermittent-fasting): Intermittent fasting is an eating pattern that limits when food is eaten, such as a daily 8-hour eating window or two low-calorie days a week.
- [Interval training](https://deload.co/learn/glossary/interval-training): Interval training alternates bouts of harder exercise with recovery periods in the same workout.
- [Iron deficiency](https://deload.co/learn/glossary/iron-deficiency): Iron deficiency is a shortage of iron that can progress from depleted stores to anemia and impair exercise performance.
- [Isolation exercise](https://deload.co/learn/glossary/isolation-exercise): Isolation exercise uses a single-joint movement to target a muscle or muscle group, as in a biceps curl or knee extension.
- [Isometric muscle action](https://deload.co/learn/glossary/isometric-muscle-action): Isometric muscle action is force production without a change in muscle length, as in a plank or a paused hold.
- [Ketogenic diet](https://deload.co/learn/glossary/ketogenic-diet): Ketogenic diet describes a very-low-carbohydrate diet, often 50 g a day or less, that increases the body's use of ketones for fuel.
- [Kettlebell swing](https://deload.co/learn/glossary/kettlebell-swing): Kettlebell swing is a hip-driven exercise that sends a kettlebell from between the legs forward in an arc while the arms stay extended and relaxed.
- [Lactate threshold](https://deload.co/learn/glossary/lactate-threshold): Lactate threshold (LT) is the exercise intensity at which blood lactate begins to rise sharply above its resting baseline.
- [Length-tension relationship](https://deload.co/learn/glossary/length-tension-relationship): Length-tension relationship describes how a muscle's force production changes with its length.
- [Leucine](https://deload.co/learn/glossary/leucine): Leucine is an essential amino acid that triggers muscle protein synthesis after a protein-rich meal.
- [Lever systems](https://deload.co/learn/glossary/lever-systems): Lever systems are arrangements of bones, joints, muscle force and resistance that produce movement as first-, second- or third-class levers.
- [Liability waiver](https://deload.co/learn/glossary/liability-waiver): Liability waivers are documents signed before activity in which clients give up the right to sue for ordinary negligence, where state law allows.
- [Linear periodization](https://deload.co/learn/glossary/linear-periodization): Linear periodization is a training model in which volume decreases as intensity increases across successive phases.
- [Linear progression](https://deload.co/learn/glossary/linear-progression): Linear progression increases training load by the same small amount on a regular schedule, often every workout for novices.
- [Low back pain](https://deload.co/learn/glossary/low-back-pain): Low back pain (LBP) is pain, muscle tension or stiffness below the ribs and above the gluteal folds, with or without pain radiating into the leg.
- [Low-intensity resistance training (LIRT)](https://deload.co/learn/glossary/low-intensity-resistance-training): Low-intensity resistance training (LIRT) is lifting light loads for many reps, roughly 20 to 40% of 1RM. It is the kind of load used with BFR.
- [Low-intensity steady state (LISS)](https://deload.co/learn/glossary/low-intensity-steady-state): Low-intensity steady state (LISS) is continuous cardio at an easy, conversational effort held for a long time without intervals.
- [Macrocycle](https://deload.co/learn/glossary/macrocycle): Macrocycle is the longest planning unit in a periodized training program, usually covering several months to a year.
- [Macronutrients](https://deload.co/learn/glossary/macronutrients): Macronutrients (macros) are protein, carbohydrate and fat, the nutrients needed in large amounts that supply calories.
- [Maintenance calories](https://deload.co/learn/glossary/maintenance-calories): Maintenance calories are the daily calorie intake that keeps body weight stable and provides a baseline for a calorie deficit or surplus.
- [Maintenance volume (MV)](https://deload.co/learn/glossary/maintenance-volume): Maintenance volume (MV) is the amount of training needed to preserve existing muscle and fitness without further gains.
- [Maximal oxygen uptake (VO2 max)](https://deload.co/learn/glossary/vo2-max): Maximal oxygen uptake (VO2 max) is the highest rate at which the body can take up, transport and use oxygen during exercise.
- [Maximal strength](https://deload.co/learn/glossary/maximal-strength): Maximal strength is the greatest external force a client can produce with an all-out effort against sufficient resistance.
- [Maximum heart rate](https://deload.co/learn/glossary/maximum-heart-rate): Maximum heart rate is the highest heart rate a person reaches as exercise workload increases.
- [Maximum recoverable volume (MRV)](https://deload.co/learn/glossary/maximum-recoverable-volume): Maximum recoverable volume (MRV) is the most training a client can recover from, usually measured in weekly sets per muscle.
- [Mean arterial pressure (MAP)](https://deload.co/learn/glossary/mean-arterial-pressure): Mean arterial pressure (MAP) is the average blood pressure in the arteries over a full heartbeat. It sits closer to diastolic than systolic pressure.
- [Mechanical tension](https://deload.co/learn/glossary/mechanical-tension): Mechanical tension is force acting on muscle tissue during loading and is considered the main driver of muscle growth from training.
- [Medical clearance](https://deload.co/learn/glossary/medical-clearance): Medical clearance is a health care provider's approval for a client to start an exercise program or increase its intensity.
- [Mesocycle](https://deload.co/learn/glossary/mesocycle): Mesocycle describes a training block made of several microcycles, usually lasting about 4 weeks and focused on one goal.
- [Metabolic adaptation](https://deload.co/learn/glossary/metabolic-adaptation): Metabolic adaptation is the drop in energy expenditure during a diet beyond what the weight lost would explain.
- [Metabolic equivalent (MET)](https://deload.co/learn/glossary/metabolic-equivalent): Metabolic equivalent (MET) expresses an activity's energy cost as a multiple of the energy used while sitting at rest.
- [Metabolic stress](https://deload.co/learn/glossary/metabolic-stress): Metabolic stress is the buildup of metabolites such as lactate, inorganic phosphate and hydrogen ions during exercise.
- [Microcycle](https://deload.co/learn/glossary/microcycle): Microcycle means a short training cycle, most often one week long, made up of training days and their workouts.
- [Micronutrients](https://deload.co/learn/glossary/micronutrients): Micronutrients are vitamins and minerals the body needs in small amounts for health and normal function.
- [Millimeters of mercury (mmHg)](https://deload.co/learn/glossary/mmhg): Millimeters of mercury (mmHg) is the unit of pressure used for blood pressure readings. It is also used for the pressure of air and other gases.
- [Minimum effective volume (MEV)](https://deload.co/learn/glossary/minimum-effective-volume): Minimum effective volume (MEV) is the least training volume, usually weekly sets per muscle, that produces measurable progress or muscle growth.
- [Mitochondria](https://deload.co/learn/glossary/mitochondria): Mitochondria are structures inside cells that use oxygen to produce most of the body's ATP, and aerobic training increases their number and size.
- [Moment arm](https://deload.co/learn/glossary/moment-arm): Moment arm is the perpendicular distance from a force's line of action to a joint axis, which determines the torque that force produces.
- [Motivational interviewing](https://deload.co/learn/glossary/motivational-interviewing): Motivational interviewing (MI) is a client-centered conversation that helps clients resolve mixed feelings about change and voice their own reasons to act.
- [Motor unit](https://deload.co/learn/glossary/motor-unit): Motor unit refers to one motor neuron and all the muscle fibers it controls.
- [Movement screen](https://deload.co/learn/glossary/movement-screen): Movement screen means a set of basic movement tests used to assess mobility, flexibility and movement competency before training.
- [Muscle fiber types](https://deload.co/learn/glossary/muscle-fiber-types): Muscle fiber types are classes of skeletal muscle fiber, mainly slow-twitch Type I and fast-twitch Type IIa and IIx, with different speeds and fatigue rates.
- [Muscle protein synthesis (MPS)](https://deload.co/learn/glossary/muscle-protein-synthesis): Muscle protein synthesis (MPS) is the production of new muscle proteins, allowing muscle growth when it exceeds protein breakdown over time.
- [Muscular power](https://deload.co/learn/glossary/muscular-power): Muscular power is force multiplied by movement velocity, as expressed in actions such as jumping, throwing and sprinting.
- [Negligence](https://deload.co/learn/glossary/negligence): Negligence is failing to meet a generally accepted standard of conduct or act as a reasonably prudent person would in similar circumstances.
- [Neuromuscular adaptation](https://deload.co/learn/glossary/neuromuscular-adaptation): Neuromuscular adaptation is a training response in the nervous system that helps muscles produce more force through better recruitment and firing.
- [Neutral spine](https://deload.co/learn/glossary/neutral-spine): Neutral spine is the spine's natural curve, with the lower back neither rounded nor excessively arched during a lift.
- [Non-exercise activity thermogenesis (NEAT)](https://deload.co/learn/glossary/non-exercise-activity-thermogenesis): Non-exercise activity thermogenesis (NEAT) is the energy burned through everyday movement that isn't exercise, such as fidgeting and walking.
- [Nutrient timing](https://deload.co/learn/glossary/nutrient-timing): Nutrient timing is planning when to eat protein and carbohydrate around training to support recovery, muscle growth and performance.
- [Olympic weightlifting](https://deload.co/learn/glossary/olympic-weightlifting): Olympic weightlifting is the sport of the snatch and the clean and jerk, two barbell lifts that take the weight from the floor to overhead.
- [Omega-3 fatty acids](https://deload.co/learn/glossary/omega-3-fatty-acids): Omega-3 fatty acids are fats found as EPA and DHA in fatty fish and as ALA in plant foods such as flaxseed and walnuts.
- [One-repetition maximum (1RM)](https://deload.co/learn/glossary/one-rep-max): One-repetition maximum (1RM) is the heaviest load a client can lift once with proper technique.
- [Open kinetic chain exercise (OKC)](https://deload.co/learn/glossary/open-kinetic-chain-exercise): Open kinetic chain exercise (OKC) lets the end of a limb move freely, as in a leg extension or dumbbell biceps curl.
- [Osteoarthritis (OA)](https://deload.co/learn/glossary/osteoarthritis): Osteoarthritis (OA) is a degenerative joint condition involving cartilage loss and bone changes that can cause pain and limited movement.
- [Overhead press](https://deload.co/learn/glossary/overhead-press): Overhead press is a lift that presses a barbell from the shoulders to full elbow extension overhead, either standing or seated.
- [Overtraining syndrome](https://deload.co/learn/glossary/overtraining-syndrome): Overtraining syndrome (OTS) is a prolonged decline in performance from excessive training and inadequate recovery that takes months or more to resolve.
- [Oxidative system](https://deload.co/learn/glossary/oxidative-system): Oxidative system refers to the aerobic energy system that uses oxygen to make ATP in the mitochondria, mainly from carbohydrate and fat.
- [PAR-Q+](https://deload.co/learn/glossary/par-q-plus): PAR-Q+ is a health screening questionnaire clients complete before increasing activity to identify a need for further medical screening.
- [Pelvic floor](https://deload.co/learn/glossary/pelvic-floor): Pelvic floor refers to the muscles at the base of the pelvis that support pelvic organs and help control the bladder and bowel.
- [Periodization](https://deload.co/learn/glossary/periodization): Periodization is the planned variation of training over time, organized into cycles to support progress and manage fatigue.
- [Perturbation-based balance training (PBT)](https://deload.co/learn/glossary/perturbation-based-balance-training): Perturbation-based balance training (PBT) is balance practice that tilts or pushes you off balance on purpose, so you learn to recover.
- [Phosphagen system](https://deload.co/learn/glossary/phosphagen-system): Phosphagen system, also called the ATP-PC system, rapidly regenerates ATP from creatine phosphate to fuel short, high-intensity efforts.
- [Planes of motion](https://deload.co/learn/glossary/planes-of-motion): Planes of motion are the sagittal, frontal and transverse planes used to describe the direction of body movement.
- [Plyometrics](https://deload.co/learn/glossary/plyometrics): Plyometrics are quick, powerful movements that use a rapid prestretch and the stretch-shortening cycle to increase the power of the movement that follows.
- [Polarized training](https://deload.co/learn/glossary/polarized-training): Polarized training is an endurance training split with most work below the ventilatory or aerobic threshold and the rest at or above threshold.
- [Post-activation potentiation (PAP)](https://deload.co/learn/glossary/post-activation-potentiation): Post-activation potentiation (PAP) is a brief boost in explosive performance after heavy or intense muscle work.
- [Postural assessment](https://deload.co/learn/glossary/postural-assessment): Postural assessment is a visual check of standing alignment from the front, side and back to identify possible limitations or imbalances.
- [Power clean](https://deload.co/learn/glossary/power-clean): Power clean is a barbell lift that pulls the weight from the floor to the front of the shoulders in one fast movement, catching it in a quarter squat.
- [Progressive overload](https://deload.co/learn/glossary/progressive-overload): Progressive overload is the gradual increase in training stress, through load, reps or sets, that keeps the body adapting as fitness improves.
- [Proprioceptive neuromuscular facilitation (PNF)](https://deload.co/learn/glossary/pnf-stretching): Proprioceptive neuromuscular facilitation (PNF) is stretching that combines muscle contractions and passive movement to increase range of motion.
- [Push-up test](https://deload.co/learn/glossary/push-up-test): Push-up test measures upper body muscular endurance by counting how many push-ups a client can complete.
- [Pyramid training](https://deload.co/learn/glossary/pyramid-training): Pyramid training varies load and reps across sets of one exercise, moving from lighter weights and higher reps to heavier weights and lower reps, or back.
- [Range of motion (ROM)](https://deload.co/learn/glossary/range-of-motion): Range of motion (ROM) is how far a joint or body part moves, usually measured in degrees during an exercise, stretch or test.
- [Rate of force development (RFD)](https://deload.co/learn/glossary/rate-of-force-development): Rate of force development (RFD) is how quickly force increases, measured as the change in force divided by the change in time.
- [Rate-pressure product (RPP)](https://deload.co/learn/glossary/rate-pressure-product): Rate-pressure product (RPP) is heart rate multiplied by systolic blood pressure. It estimates how much oxygen the heart muscle needs.
- [Rating of perceived exertion (RPE)](https://deload.co/learn/glossary/rating-of-perceived-exertion): Rating of perceived exertion (RPE) is a client's score of how hard exercise feels on a numbered scale, such as 6 to 20 or 0 to 10.
- [Refeed](https://deload.co/learn/glossary/refeed): Refeed is a planned day or two during a diet when calorie intake rises to about maintenance, mostly through extra carbohydrate.
- [Repeated bout effect](https://deload.co/learn/glossary/repeated-bout-effect): Repeated bout effect describes the reduction in muscle damage and soreness when someone repeats an exercise they have done before.
- [Repeated sprint ability (RSA)](https://deload.co/learn/glossary/repeated-sprint-ability): Repeated sprint ability (RSA) is the capacity to repeat high-intensity efforts with rapid recovery between bouts.
- [Reps in reserve (RIR)](https://deload.co/learn/glossary/reps-in-reserve): Reps in reserve (RIR) is the number of additional reps a client could complete at the end of a set before reaching muscular failure.
- [Rest interval](https://deload.co/learn/glossary/rest-interval): Rest interval describes the time a client rests between sets or exercises before starting the next bout of work.
- [Rest-pause training](https://deload.co/learn/glossary/rest-pause-training): Rest-pause training divides a set into mini-sets at the same weight, separated by rests of about 15 to 30 seconds.
- [Resting heart rate](https://deload.co/learn/glossary/resting-heart-rate): Resting heart rate is the number of heartbeats per minute at complete rest, best measured on waking before getting out of bed.
- [Reverse dieting](https://deload.co/learn/glossary/reverse-dieting): Reverse dieting is a gradual increase in calories after a fat-loss diet, aiming to restore intake while limiting fat regain.
- [Rhabdomyolysis](https://deload.co/learn/glossary/rhabdomyolysis): Rhabdomyolysis is extensive muscle breakdown that releases muscle contents into the blood and can cause acute kidney injury.
- [Rockport walk test](https://deload.co/learn/glossary/rockport-walk-test): Rockport walk test estimates VO2 max from a brisk 1-mile walk using walking time, heart rate, body weight, age and sex.
- [Romanian deadlift (RDL)](https://deload.co/learn/glossary/romanian-deadlift): Romanian deadlift (RDL) is a hip-hinge lift that lowers a barbell along the thighs with the knees slightly bent, then returns to standing.
- [Running cadence](https://deload.co/learn/glossary/running-cadence): Running cadence, also called stride rate, is the number of steps a runner takes per minute.
- [Running economy](https://deload.co/learn/glossary/running-economy): Running economy is the amount of oxygen a runner uses at a given submaximal speed; a more economical runner uses less.
- [Sarcopenia](https://deload.co/learn/glossary/sarcopenia): Sarcopenia is the age-related loss of muscle mass, accompanied by declines in strength, power and muscle quality.
- [Satiety](https://deload.co/learn/glossary/satiety): Satiety is the feeling of fullness after eating that reduces the desire to eat more.
- [Scope of practice](https://deload.co/learn/glossary/scope-of-practice): Scope of practice is the range of services a personal trainer is qualified to provide and the boundary beyond which a client needs a referral.
- [Self-efficacy](https://deload.co/learn/glossary/self-efficacy): Self-efficacy is a client's confidence in their ability to perform a specific behavior, such as completing a workout.
- [Sit-and-reach test](https://deload.co/learn/glossary/sit-and-reach-test): Sit-and-reach test refers to a seated reach assessment used to measure hip and low back flexibility.
- [Sit-to-stand test](https://deload.co/learn/glossary/sit-to-stand-test): A sit-to-stand test has you stand up from a chair again and again, often counting the stands in 30 seconds. It gauges leg strength and endurance.
- [Skinfold assessment](https://deload.co/learn/glossary/skinfold-assessment): Skinfold assessment uses calipers to measure folds of skin and fat at standard sites and estimate body fat percentage from their sum.
- [SMART goals](https://deload.co/learn/glossary/smart-goals): SMART goals are specific, measurable, action-oriented, realistic and time-bound targets that help clients track progress.
- [Specificity](https://deload.co/learn/glossary/specificity): Specificity is the training principle that the body adapts to the demands placed on it, so training should match the goal.
- [Split routine](https://deload.co/learn/glossary/split-routine): Split routine is a training schedule that assigns different muscle groups, body regions or movement patterns to different workouts.
- [Sports drinks](https://deload.co/learn/glossary/sports-drinks): Sports drinks contain water, carbohydrate and electrolytes to replace sweat losses and supply energy during prolonged exercise.
- [Spotting](https://deload.co/learn/glossary/spotting): Spotting is assisting a client during a lift to help protect them from injury, including helping them through a sticking point.
- [Sprint interval training (SIT)](https://deload.co/learn/glossary/sprint-interval-training): Sprint interval training (SIT) is repeated all-out sprint efforts of about 20 to 30 seconds, separated by longer recovery periods.
- [Stabilizer muscle](https://deload.co/learn/glossary/stabilizer-muscle): Stabilizer muscles hold a bone or joint steady so movement can occur elsewhere, often using an isometric contraction.
- [Stages of change](https://deload.co/learn/glossary/stages-of-change): Stages of change are five phases of adopting a habit: precontemplation, contemplation, preparation, action and maintenance.
- [Standard of care](https://deload.co/learn/glossary/standard-of-care): Standard of care is the conduct expected of a reasonable, prudent professional in similar circumstances, used to judge a trainer's actions.
- [Static stretching](https://deload.co/learn/glossary/static-stretching): Static stretching involves moving slowly into a stretch and holding the position at mild discomfort, usually for 10 to 30 seconds.
- [Sticking point](https://deload.co/learn/glossary/sticking-point): Sticking point is the region of a lift's range of motion where the body produces the least positive force, causing the bar to slow or stall.
- [Stroke volume](https://deload.co/learn/glossary/stroke-volume): Stroke volume is the amount of blood the heart ejects with each beat, measured in milliliters.
- [Supercompensation](https://deload.co/learn/glossary/supercompensation): Supercompensation is the post-training rebound in which a depleted resource or performance capacity rises above its starting level.
- [Superset](https://deload.co/learn/glossary/superset): Superset training pairs two exercises performed back to back with little or no rest, often for opposing muscles such as biceps and triceps.
- [Sweat rate](https://deload.co/learn/glossary/sweat-rate): Sweat rate is the amount of fluid lost as sweat per hour of exercise, estimated from body weight changes, fluid intake and urine loss.
- [Synergist](https://deload.co/learn/glossary/synergist): Synergist muscles assist the agonist during movement by helping produce the movement or controlling unwanted motion.
- [Systolic blood pressure (SBP)](https://deload.co/learn/glossary/systolic-blood-pressure): Systolic blood pressure (SBP) is the pressure in the arteries as the heart contracts and pushes blood out. It is the top number of a reading.
- [Talk test](https://deload.co/learn/glossary/talk-test): Talk test gauges aerobic exercise intensity by how comfortably a client can speak during the activity.
- [Taper](https://deload.co/learn/glossary/taper): Taper means a planned reduction in training load before competition to reduce fatigue and time peak performance for competition day.
- [Tempo](https://deload.co/learn/glossary/tempo): Tempo is the speed of each phase of a repetition, usually written as three or four numbers that specify seconds spent moving and pausing.
- [Tempo run](https://deload.co/learn/glossary/tempo-run): Tempo run is a steady run at lactate threshold pace, a comfortably hard effort manageable for 20 to 30 minutes in training.
- [Test reliability](https://deload.co/learn/glossary/test-reliability): Test reliability is the consistency of a test's results when the client's ability has not changed.
- [Test validity](https://deload.co/learn/glossary/test-validity): Test validity is the extent to which a fitness test measures the ability or trait it is intended to measure.
- [Testosterone](https://deload.co/learn/glossary/testosterone): Testosterone is the primary male sex hormone and an anabolic hormone involved in protein synthesis and tissue growth.
- [Thermic effect of food (TEF)](https://deload.co/learn/glossary/thermic-effect-of-food): Thermic effect of food (TEF) is the energy the body spends digesting, absorbing and processing food after a meal.
- [Time under tension (TUT)](https://deload.co/learn/glossary/time-under-tension): Time under tension (TUT) is the total time a muscle works against a load during a set, exercise or training session.
- [Timed Up and Go test (TUG)](https://deload.co/learn/glossary/timed-up-and-go): The Timed Up and Go test (TUG) times how long it takes to stand from a chair, walk 3 meters, turn, walk back and sit. It checks mobility and fall risk.
- [Total daily energy expenditure (TDEE)](https://deload.co/learn/glossary/total-daily-energy-expenditure): Total daily energy expenditure (TDEE) is all the energy used in 24 hours through basal metabolism, physical activity and digestion.
- [Training age](https://deload.co/learn/glossary/training-age): Training age is a client's level of training experience, which affects their rate of progress and the training volume they need.
- [Training frequency](https://deload.co/learn/glossary/training-frequency): Training frequency is the number of training sessions in a set period, usually a week, or how often each muscle group is trained.
- [Training intensity](https://deload.co/learn/glossary/training-intensity): Training intensity is the load relative to a client's maximum strength or the effort of a set, expressed as a percentage of one rep max, RPE or RIR.
- [Training to failure](https://deload.co/learn/glossary/training-to-failure): Training to failure means continuing a set until the muscles can't lift the load through another full concentric rep.
- [Training volume](https://deload.co/learn/glossary/training-volume): Training volume is the total work performed in training, counted as sets, repetitions or volume load (sets times reps times weight).
- [Type 2 diabetes](https://deload.co/learn/glossary/type-2-diabetes): Type 2 diabetes is a condition involving insulin resistance and reduced insulin secretion that accounts for about 90% of diabetes cases.
- [Unilateral training](https://deload.co/learn/glossary/unilateral-training): Unilateral training works one arm or leg at a time, using exercises such as lunges, step-ups and split squats.
- [Valsalva maneuver](https://deload.co/learn/glossary/valsalva-maneuver): Valsalva maneuver is an attempt to exhale against a closed throat, used briefly during heavy lifts to stiffen the trunk and support the spine.
- [Velocity-based training (VBT)](https://deload.co/learn/glossary/velocity-based-training): Velocity-based training (VBT) uses measured lifting speed to set loads, decide when to end sets and assess readiness.
- [Ventilatory threshold](https://deload.co/learn/glossary/ventilatory-threshold): Ventilatory threshold is the exercise intensity at which breathing rises disproportionately to oxygen uptake.
- [Vertical jump test](https://deload.co/learn/glossary/vertical-jump-test): Vertical jump test measures standing countermovement jump height as a field estimate of lower-body power.
- [Vitamin D](https://deload.co/learn/glossary/vitamin-d): Vitamin D is a fat-soluble vitamin made in skin exposed to sunlight that supports calcium absorption and bone health.
- [Volume load](https://deload.co/learn/glossary/volume-load): Volume load is sets multiplied by reps and weight lifted, giving the total load moved in an exercise or session.
- [Waist circumference](https://deload.co/learn/glossary/waist-circumference): Waist circumference is a tape measurement around the torso used to estimate abdominal fat and obesity-related health risk.
- [Waist-to-hip ratio (WHR)](https://deload.co/learn/glossary/waist-to-hip-ratio): Waist-to-hip ratio (WHR) is waist circumference divided by hip circumference, used to assess body fat distribution and health risk.
- [Warm-up](https://deload.co/learn/glossary/warm-up): Warm-up means light activity before training that raises body and muscle temperature and rehearses the movements in the session.
- [Whey protein](https://deload.co/learn/glossary/whey-protein): Whey protein is a fast-digesting milk protein produced during cheese making and sold as concentrate, isolate or hydrolysate powder.
- [Work-to-rest ratio](https://deload.co/learn/glossary/work-to-rest-ratio): Work-to-rest ratio compares the duration of an exercise effort with its recovery period, such as 1:10 for 5 seconds of work and 50 seconds of rest.
- [YMCA bench press test](https://deload.co/learn/glossary/ymca-bench-press-test): YMCA bench press test measures upper body muscular endurance by counting bench press repetitions at a fixed load and metronome pace.
- [YMCA step test](https://deload.co/learn/glossary/ymca-step-test): YMCA step test is a 3-minute cardiovascular fitness test using a 12-inch bench and recovery heart rate to classify fitness.
- [Youth resistance training](https://deload.co/learn/glossary/youth-resistance-training): Youth resistance training is strength training for children and adolescents, considered safe and effective with proper design and supervision.
- [Zone 2 training](https://deload.co/learn/glossary/zone-2-training): Zone 2 training is easy, steady aerobic exercise, with its upper limit set at the first ventilatory threshold in some zone systems.

## Optional

- [Tonnage](https://deload.co/tonnage): Fitness-industry news for personal trainers, with every story's sources linked.
- [Home](https://deload.co/): What Deload is and how to get it.