If lifting jargon confuses you, you’re not alone. Let’s break down these training terms like you’re five—no fluff, just clarity.
New to training? Book a $15 call and get a plan built with the right mix of volume, intensity, and frequency for you.
Volume is how much total work you do. If you do 3 sets of 10 reps of squats, that’s 30 reps—your training volume for squats.
More volume = more work = more stimulus for muscle growth (if you recover well).
Intensity is how heavy the weight is relative to your max. Lifting 90% of your max is high intensity. Lifting 50% is lower intensity.
More weight = higher intensity. Simple.
Frequency is how often you train a muscle or movement per week. If you squat Monday and Friday, your squat frequency is 2.
Beginners do best training each muscle 2–3x/week.
If you go heavy (high intensity), you can’t do tons of volume or train super often. If you train often, you need to lower intensity or volume. These three variables balance each other.
Talk to a coach who builds beginner plans using just the right mix →
Emma was doing 5-day bro splits with tons of volume and high intensity. She burned out fast. After switching to 3 full-body sessions per week with a coach, she hit PRs and actually enjoyed lifting.
Imagine building with Legos:
Too many heavy bricks every day = your tower falls. But the right number, with the right weight, spread out during the week = progress without collapse.
Get matched with a coach who knows exactly how to balance your beginner training →
Still confused about rep ranges? Check out Best Rep Range for Hypertrophy next.
Check out this article from Renaissance Periodization on how these variables interact.