Plain-English definitions of the terms used across strength and conditioning, longevity training, and assessment-led coaching — so you understand what we measure, why each programming decision matters, and how progression is earned.
Also known as: S&C, Strength and Conditioning Coaching.
A coaching discipline focused on developing the physical qualities — strength, power, endurance, mobility, and recovery capacity — that support performance and long-term health. Differs from generic personal training in being assessment-led and structured around progressive periodised plans rather than session-by-session intuition.
Source: www.nsca.com
Training designed for sustained physical capability across decades rather than short-term peaks. Prioritises strength, aerobic capacity, mobility, and recovery as resilience markers — and selects load, volume, and intensity to compound over years without accumulating injury or fatigue debt.
Also known as: Maximal oxygen uptake, Aerobic capacity.
The maximum rate at which the body can take in, transport, and use oxygen during intense exercise, expressed in millilitres of oxygen per kilogram of body weight per minute (ml·kg⁻¹·min⁻¹). One of the strongest predictors of cardiovascular health and all-cause longevity.
Source: www.nhs.uk
Also known as: RMR, Basal Metabolic Rate, BMR.
The number of calories the body burns at complete rest to maintain basic physiological function. RMR is influenced by lean muscle mass, age, and hormonal status. We measure it directly (rather than estimate) so nutrition and training prescriptions are grounded in your actual energy expenditure.
Source: en.wikipedia.org
Also known as: FMS.
A standardised seven-test screen — deep squat, hurdle step, in-line lunge, shoulder mobility, active straight-leg raise, trunk stability push-up, and rotary stability — that grades movement quality on a 0–3 scale. Identifies asymmetries and limitations before load is added.
Source: en.wikipedia.org
Maximal isometric force generated by the hand and forearm, measured with a hand dynamometer in kilograms. A strong predictor of overall muscular strength, fall risk in later life, and all-cause mortality. We test both hands as part of every Longevity Assessment.
Source: www.bmj.com
The gradual, deliberate increase in the demand placed on the body over time — through load, volume, density, complexity, or range of motion — to drive continued adaptation. The single most important principle in strength training, but only effective when paired with adequate recovery.
Source: en.wikipedia.org
Also known as: Periodization, Phase-based training.
The planned organisation of training into phases of differing focus and intensity over weeks, months, or years. Allows for systematic progression, peaking, and recovery. In practice this means training in deliberate blocks (general preparation → strength development → consolidation) rather than chasing the same workout every session.
Source: en.wikipedia.org
A distinct block within a periodised programme — typically 4–12 weeks — with a specific physiological focus. Common phases include general preparation (movement quality and aerobic base), strength development (hypertrophy and maximal strength), and consolidation (technical refinement and recovery). Phase selection is the single most consequential programming decision.
Also known as: RPE, Borg scale (modified).
A 1–10 self-reported scale describing how hard a set felt: RPE 10 means no further reps were possible, RPE 7 means three reps were left in the tank. Lets us prescribe intensity in a way that auto-regulates to how the body actually performs on the day.
Source: en.wikipedia.org
Also known as: RIR.
The number of additional repetitions you could have completed before reaching technical failure. Inverse of RPE: RIR 0 = RPE 10, RIR 3 = RPE 7. A practical way to dose intensity and protect against accumulating excessive fatigue across a training week.
Also known as: Multi-joint exercise, Big lifts.
A multi-joint exercise that recruits several large muscle groups simultaneously — the squat, deadlift, bench press, overhead press, and row are the canonical examples. Compound lifts deliver the highest training stimulus per unit of time and form the backbone of most well-designed strength programmes.
Source: en.wikipedia.org
Smaller, more isolated exercises that support the main compound lifts by addressing weak points, asymmetries, or muscle groups under-stimulated by the primary lifts. Examples include split-squats, single-arm rows, glute-bridges, and rear-delt raises. Accessory work is where most asymmetries get resolved.
Also known as: Aerobic base, Easy pace.
Steady-state aerobic work at an intensity where the body is primarily using fat for fuel — typically 60–70% of maximum heart rate, or a pace at which you can hold a conversation. Builds mitochondrial density and metabolic flexibility, both heavily implicated in healthspan.
Source: en.wikipedia.org
The body's current ability to tolerate and absorb training stress without breaking down. Capacity is built slowly through consistent exposure and recovery; progression should track capacity, not exceed it. The phrase "load is earned" captures this — we increase demand only when capacity supports it.
Also known as: Recovery week, Tapering week.
A planned, lower-intensity week (typically every 4–6 weeks) where volume and load are reduced by 30–60% to allow the body to absorb the previous training block. Distinguishes well-coached programmes from "every session, every week, harder" approaches that accumulate fatigue debt.
Active control over a joint's available range of motion — combining flexibility (passive range) with the strength to move within and at the end of that range. Different from flexibility alone: a mobile joint is both supple and controllable. Targeted mobility work is part of every well-built S&C programme.
Source: en.wikipedia.org
The set of physiological processes — sleep, parasympathetic nervous-system activity, glycogen replenishment, tissue repair — that allow the body to adapt to the previous training stimulus. Recovery is not optional; it is where adaptation actually happens. Inputs: sleep duration, stress load, nutrition quality, hydration, and active recovery work.
Source: www.nhs.uk
The total amount of work completed in a session, week, or block — usually expressed as sets × reps × load (tonnage), or simply weekly hard sets per muscle group. The dose-response relationship matters: too little volume produces no adaptation, too much accumulates fatigue and injury risk.
Source: en.wikipedia.org
How hard a set or session is, typically expressed as a percentage of your one-rep max (%1RM) for strength work or as a heart-rate zone for conditioning. Intensity and volume are inversely related across a well-periodised plan — you cannot do everything hard, every day, for ever.