Table of Contents
Introduction 1 Part I: Stuff to Know Before You Pick Up a Weight 7
Chapter 1: Tools of the Trade 9
Chapter 2: How to Avoid Dropping a Weight on Your Toe and Other Safety Tips 25
Chapter 3: Testing Your Strength and Tracking Your Progress 37
Part II: Weight Training Wisdom 47
Chapter 4: Joining a Gym or Exercising at Home: Which Is for You? 49
Chapter 5: Choosing Your Guru: Trainers, DVDs and Exercise Classes 63
Chapter 6: Weight Training Etiquette 77
Part III: The Exercises 87
Chapter 7: How to Read the Exercise Instructions 89
Chapter 8: Working Your Back 97
Chapter 9: Working Your Chest 119
Chapter 10: Working Your Shoulders 135
Chapter 11: Working Your Arms 151
Chapter 12: Working Your Abdominals 171
Chapter 13: Working Your Core 187
Chapter 14: Working Your Butt and Legs 199
Chapter 15: Advanced Weight Training Exercises 227
Part IV: Designing Your Workout Program 245
Chapter 16: Designing a Basic Workout 247
Chapter 17: Expanding Your Repertoire 259
Part V: Beyond the Barbell 273
Chapter 18: Yoga and Pilates 275
Chapter 19: Having a Ball (Almost Literally) 285
Chapter 20: Whipping Your Heart and Lungs into Shape 299
Chapter 21: Stretching: The Truth 309
Chapter 22: Improving Your Balance and Coordination 321
Chapter 23: Pills, Powders and Potions: Nutrition in a Nutshell 327
Part VI: The Part of Tens 339
Chapter 24: Ten Ways to Educate Yourself about Weight Training 341
Chapter 25: Ten Myths and Misconceptions about Weight Training 353
Chapter 26: Ten Major Weight Lifting Goofs 361
Chapter 27: Ten (Plus Some) Things You Can Do with Latex Rubber (G-Rated) 373
Chapter 28: Ten Weight Training Deals and Duds 385
Index 393