Top 20 Slang For Lifting Weights – Meaning & Usage

When it comes to hitting the gym and pumping iron, the world of weightlifting has its own unique language. From beast mode to broscience, there are plenty of slang terms for lifting weights that can leave you feeling like you’re in a whole new world. Luckily, we’ve got you covered. Our team of fitness enthusiasts have put together a list of the top slang words that every weightlifter needs to know. Get ready to level up your gym vocabulary and impress your workout buddies with our comprehensive guide. Let’s dive in and get swole!

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1. Pumping iron

This phrase refers to the act of lifting weights, specifically heavy weights. It conveys the idea of building strength and muscle through intense weightlifting workouts.

  • For example, “I’m heading to the gym to pump some iron and work on my biceps.”
  • A fitness enthusiast might say, “Pumping iron is the best way to sculpt and tone your body.”
  • In a conversation about exercise routines, someone might ask, “Do you prefer cardio or pumping iron for your workouts?”

2. Hitting the gym

This phrase means going to the gym to engage in physical exercise, particularly weightlifting and strength training. It emphasizes the action of actively participating in a workout at a gym facility.

  • For instance, “I’m hitting the gym after work to do some chest exercises.”
  • A fitness enthusiast might say, “I love hitting the gym in the morning to start my day off with a great workout.”
  • In a discussion about fitness goals, someone might ask, “How many times a week do you hit the gym?”

3. Getting swole

This slang phrase refers to the process of gaining muscle mass and strength through weightlifting and bodybuilding. It conveys the idea of achieving a muscular physique.

  • For example, “I’ve been hitting the weights hard and getting swole.”
  • A bodybuilder might say, “I’ve been following a strict training program to get swole for an upcoming competition.”
  • In a conversation about fitness transformations, someone might comment, “You’ve definitely been getting swole lately!”

4. Bro session

This term refers to a workout session that involves friends or workout buddies. It emphasizes the camaraderie and support among individuals who engage in weightlifting together.

  • For instance, “Me and my bros are having a bro session at the gym later.”
  • A fitness enthusiast might say, “Bro sessions are great for pushing each other to lift heavier and reach new goals.”
  • In a discussion about workout routines, someone might ask, “Do you prefer solo workouts or bro sessions?”

5. Gainz

This slang term is used to refer to the progress or gains made in weightlifting and building muscle. It emphasizes the achievement of visible muscle growth and increased strength.

  • For example, “I’ve been making some serious gainz in my leg workouts.”
  • A fitness enthusiast might say, “Tracking your gainz is a great way to stay motivated and see your progress.”
  • In a conversation about fitness goals, someone might ask, “What are your current gainz targets?”


Refers to the muscle soreness and stiffness that occurs 24-72 hours after an intense workout. It is a common result of eccentric exercise or unfamiliar movements.

  • For example, “I can barely walk today because of DOMS from yesterday’s leg day.”
  • A weightlifter might ask, “Any tips for reducing DOMS after a heavy lifting session?”
  • A fitness trainer might explain, “DOMS is a sign that your muscles are repairing and getting stronger.”

7. Pump

The feeling of increased blood flow and muscle fullness during a workout. It is often associated with a temporary increase in muscle size and vascularity.

  • For instance, “I love the pump I get in my biceps when doing curls.”
  • A bodybuilder might say, “Chasing the pump is essential for muscle growth.”
  • A fitness enthusiast might ask, “How can I achieve a better pump during my workouts?”

8. Spotter

A person who assists and ensures safety during weightlifting exercises. They provide support and help the lifter complete their repetitions.

  • For example, “Can you be my spotter while I bench press?”
  • A weightlifter might say, “Having a spotter is crucial when attempting heavy lifts.”
  • Someone might ask, “Is it necessary to have a spotter for every exercise?”

9. Broccoli

Used to describe weight plates or dumbbells that are too light for a lifter’s strength level. It implies that the weight is insignificant or easy to lift.

  • For instance, “Don’t bother with those broccoli weights; they won’t challenge you.”
  • A weightlifter might comment, “I’ve outgrown those broccoli plates; time to move up.”
  • Someone might ask, “How do I know if I’m still lifting broccoli weights?”

10. Iron addict

A person who is obsessed with weightlifting and spends a significant amount of time and energy on their lifting routine. They are dedicated to improving their strength and physique.

  • For example, “John is a true iron addict; he never misses a day at the gym.”
  • A weightlifting enthusiast might say, “Once you catch the iron addiction, there’s no turning back.”
  • Someone might ask, “How can I become an iron addict like you?”

11. Swole mate

A “swole mate” refers to a person who you regularly work out with and who shares your dedication to getting stronger and building muscle. This term is often used in a lighthearted and encouraging way.

  • For example, “I can always count on my swole mate to push me during our workouts.”
  • When discussing fitness goals, someone might say, “Finding a reliable swole mate can make a big difference in your progress.”
  • A person might post a photo with their swole mate and caption it, “Working out is always better when you have a swole mate by your side.”

12. Leg day

“Leg day” refers to a specific day in a workout routine that is dedicated to exercising the muscles in the legs. It is often seen as a challenging and intense workout.

  • For instance, someone might say, “I can barely walk after leg day.”
  • When planning their workouts, a person might say, “I’m going to focus on upper body today and save leg day for tomorrow.”
  • A fitness enthusiast might post a photo of their leg day workout and caption it, “No pain, no gain. Leg day is where the real gains happen.”

13. Broscience

“Broscience” refers to fitness advice or information that is based on personal anecdotes, opinions, or myths rather than scientific evidence. It is often shared among friends or within fitness communities.

  • For example, someone might say, “According to broscience, you should always eat a high-protein meal right after a workout.”
  • When discussing a new workout trend, a person might ask, “Is this legit or just broscience?”
  • A fitness blogger might write a post debunking common broscience myths and providing evidence-based information.
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14. Pumped

When someone is “pumped,” it means they are experiencing a temporary increase in muscle size and strength due to intense exercise or weightlifting. It is often used to describe the feeling after a successful workout.

  • For instance, someone might say, “I’m so pumped after that heavy deadlift set.”
  • When describing their workout, a person might say, “I had an amazing arm day and left the gym feeling totally pumped.”
  • A fitness influencer might post a photo flexing their muscles and caption it, “Feeling pumped and ready to take on the day!”

15. Swole

When someone is described as “swole,” it means they have a muscular and well-built physique. It is often used as a compliment or to describe someone who has been consistently lifting weights and building muscle.

  • For example, someone might say, “That guy at the gym is seriously swole.”
  • When discussing fitness goals, a person might say, “I’m working hard to get swole by summer.”
  • A fitness enthusiast might post a progress photo and caption it, “From skinny to swole! Hard work pays off.”

16. Iron

In the context of lifting weights, “iron” is a slang term that refers to the metal weights used for strength training. It can also be used to describe the act of weightlifting itself.

  • For example, “I’m hitting the iron today to work on my upper body strength.”
  • A weightlifter might say, “I love the sound of the iron clanging in the gym.”
  • Someone might ask, “Are you into iron pumping?”

17. Gym rat

A “gym rat” is a term used to describe someone who spends a lot of time at the gym and is dedicated to their fitness routine. It is often used in a positive or neutral way.

  • For instance, “He’s a real gym rat. You can always find him at the gym.”
  • A person might say, “I’m trying to become a gym rat and make exercise a regular part of my life.”
  • Someone might comment, “The gym rat lifestyle requires discipline and commitment.”

18. Bro split

A “bro split” refers to a workout routine that focuses on training specific muscle groups on different days of the week. It is often associated with bodybuilding and hypertrophy training.

  • For example, “I’m following a bro split where I train chest and triceps on Mondays.”
  • A person might say, “I prefer a bro split because it allows me to give each muscle group enough attention.”
  • Someone might ask, “What’s your bro split routine like?”

19. Pump and dump

In weightlifting slang, “pump and dump” refers to a workout that aims to achieve a temporary muscle pump by performing high-repetition exercises with lighter weights. It is often used as a quick workout before a special event or photo shoot.

  • For instance, “I’m just doing a pump and dump session to get my muscles looking full for tonight.”
  • A person might say, “Pump and dump workouts are great for achieving a temporary aesthetic boost.”
  • Someone might comment, “I always feel more confident after a pump and dump session.”

20. Lifting heavy

In the context of weightlifting slang, “lifting heavy” refers to the practice of training with heavy weights to build strength and muscle mass. It often involves low repetitions and high intensity.

  • For example, “I’m focusing on lifting heavy to increase my squat PR.”
  • A weightlifter might say, “Lifting heavy is essential for building strength and power.”
  • Someone might ask, “Do you prefer lifting heavy or doing high-rep workouts?”