Table of Contents
Introduction 1
Part I: Getting Started with Weight Training 5
Chapter 1: Weight Training for Life 7
Chapter 2: The Principles of Training: Concepts and Terminology 13
Chapter 3: Testing Your Strength, Setting Goals, and Tracking Your Progress 27
Chapter 4: Weight-Training Tools and Equipment 39
Chapter 5: Safety First: Protecting Yourself and Preventing Injury 55
Part II: Gaining Weight-Training Wisdom 69
Chapter 6: Set ting Up Your Own Gym at Home 71
Chapter 7: Exercising Away from Home: Clubs, Trainers, and Classes 81
Chapter 8: Your Muscles and How to Use Them Properly 97
Part III: Tackling the Exercises 105
Chapter 9: Working Your Back 107
Chapter 10: Working Your Chest 129
Chapter 11: Working Your Shoulders 145
Chapter 12: Working Your Arms 161
Chapter 13: Working Your Abdominals 175
Chapter 14: Working Your Butt and Legs 187
Chapter 15: Weights for Core Strength 209
Chapter 16: Stretching: The Truth 223
Part IV: Setting Up Your Workout Programs 239
Chapter 17: Basic Workouts to Get Started 241
Chapter 18: 20-Minute Workouts for the Time Challenged 251
Chapter 19: Tackling More-Advanced Programs 261
Chapter 20: Workouts for the Family: New Moms, Moms-to-Be, Kids, and Teens 275
Chapter 21: Workouts for Baby Boomers and Beyond 297
Chapter 22: Adding Yoga and Pilates for Flexibility 309
Part V: The Part of Tens 321
Chapter 23: Ten (Or So) Ways to Use Exercise Bands to Tone and Tighten 323
Chapter 24: Ten (Or So) Ways to Have a Ball with Exercise Balls 335
Index 351