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• About the Authors
• Authors’ Acknowledgements
• Contents at a Glance
• Table of Contents
• Introduction
• What Weight Training Can Do for You
• How to Use This Book
• How This Book Is Organised
• Icons Used in This Book
• Special Icons
• Part I: Stuff to Know Before You Pick Up a Weight
• Chapter 1: Tools of the Trade
• Jargon We Couldn’t Resist
• A For Dummies Guide to Dumbbells and Other Free Weights
• Using a Weight Bench
• Don’t Be Afraid of Weight Machines
• Stretching Your Workout
• Lifting Your Body Weight
• Chapter 2: How to Avoid Dropping a Weight on Your Toe and Other Safety Tips
• The Universal, Immutable Safety Laws of Weight Lifting
• Weight Machine Safety Tips
• Free Weight Safety Tips
• The Art of Spotting and Being Spotted
• Common Weight Training Injuries
• Overcoming Injuries
• Chapter 3: Testing Your Strength and Tracking Your Progress
• The Safest Way to Test Your Strength
• Tracking Your Progress
• Be All That You Can Be
• Part II: Weight Training Wisdom
• Chapter 4: Joining a Gym or Exercising at Home: Which Is for You?
• Joining the Club
• Lifting Weights at Home
• Choosing a Gym
• Designing a Home Gym
• Free Weight Options
• Investing in Weight Machines
• Buying Bands
• Chapter 5: Choosing Your Guru: Trainers, DVDs and Exercise Classes
• Everything You Need to Know about Trainers
• An Introduction to Strength Training Classes
• All About Weight Training DVDs
• Chapter 6: Weight Training Etiquette
• Share the Equipment
• Unload Your Weight Bar
• Return Your Weights to the Right Place
• Keep Your Sweat to Yourself
• Don’t Block the Flow of Traffic
• Don’t Hog the Drinking Fountain
• Keep the Grunting to a Minimum
• Don’t Tote Around Your Gym Bag
• Don’t Be Afraid to Ask for Advice
• Be Careful When You Offer Unsolicited Advice
• Don’t Dress Like a Porn Star
• Treat the Locker Room Like Your Own Bathroom
• Part III: The Exercises
• Chapter 7: How to Read the Exercise Instructions
• Introducing You to the Exercises
• Our Favourite Phrases
• Breathing Lessons
• Chapter 8: Working Your Back
• Upper Back Muscle Basics
• Why You Need a Strong Upper Back
• Keys to a Great Upper Back Workout
• Mistakes to Avoid When Working Your Upper Back
• Upper Back Exercises in This Chapter
• Lower Back Muscle Basics
• Why You Need to Strengthen Your Lower Back
• Keys to a Great Lower Back Workout
• Mistakes to Avoid When Training Your Lower Back
• Lower Back Exercises
• Chapter 9: Working Your Chest
• Chest Muscle Basics
• Why Strong Pecs Matter
• Keys to a Great Chest Workout
• Mistakes to Avoid When Pumping Your Pecs
• Exercises in This Chapter
• Chapter 10: Working Your Shoulders
• Shoulder Muscle Basics
• Why You Need to Strengthen Your Shoulders
• Keys to a Great Shoulder Workout
• Mistakes to Avoid when Training Your Shoulders
• Exercises in This Chapter
• Chapter 11: Working Your Arms
• Arm Muscle Basics
• Why You Need Strong Arms
• Keys to a Great Arm Workout
• Mistakes to Avoid When Training Your Arms
• Exercises in This Chapter
• Chapter 12: Working Your Abdominals
• Abdominal Muscle Basics
• Why You Need Strong Abdominals
• Strategies for a Great Abdominal Workout
• Mistakes to Avoid When Training Your Abdominals
• Exercises in This Chapter
• Chapter 13: Working Your Core
• Introducing Core Stabiliser Muscle Basics
• Enjoying a Strong Core
• Getting a Core Workout
• Avoiding Mistakes When Training Your Core
• Exercises in This Chapter
• Chapter 14: Working Your Butt and Legs
• Butt and Leg Muscle Basics
• Why You Need Strong Legs
• Keys to a Great Leg Workout
• Mistakes to Avoid When Working Your Lower Body
• Exercises in This Chapter
• Chapter 15: Advanced Weight Training Exercises
• Important Safety Cautions
• Exercises in This Chapter
• Part IV: Designing Your Workout Program
• Chapter 16: Designing a Basic Workout
• Jargon You Actually Need to Know
• The Rap on Reps
• The Scoop on Sets
• Essential Elements of a Weight Routine
• How to Custom-design a Routine
• Sample Beginner Routines
• Chapter 17: Expanding Your Repertoire
• The Big Picture: Organising Your Program Month to Month
• Weight Training Week by Week
• Ideas for Organising Your Daily Workout
• Advanced Training Techniques
• Part V: Beyond the Barbell
• Chapter 18: Yoga and Pilates
• What’s the Difference Between Yoga and Pilates?
• What Will Yoga and Pilates Give You That Weight Training Won’t?
• Can Yoga and Pilates Replace Weight Training?
• How Can I Fit Yoga and Pilates into My Fitness Program?
• More Details About Yoga
• The Lowdown on Pilates
• Chapter 19: Having a Ball (Almost Literally)
• Picking Out the Right Ball
• Using Exercise Balls Safely
• How Often Should I Use My Ball?
• Exercises in This Chapter
• Chapter 20: Whipping Your Heart and Lungs into Shape
• What Type of Activities Count as Aerobic Exercise?
• How Many Days a Week Should I Do Aerobic Exercise?
• Should I Do Aerobic Exercise Before or After My Weight Workouts?
• Is It True That I’ll Lose More Weight If I Exercise at a Slower Pace?
• Finding Your Target Heart Rate
• How Do I Measure My Heart Rate?
• What Level of Intensity Will Give Me the Best Results?
• If I Do Aerobic Workouts Regularly, When Will I Start Seeing Results?
• What Is the Best Cardiovascular Machine?
• Can I Make Cardio Exercise Machines Less Boring?
• Chapter 21: Stretching: The Truth
• Why Stretching Is So Controversial
• Discovering the Different Methods of Stretching
• Chapter 22: Improving Your Balance and Coordination
• Losing Balance with Age
• Balance Exercises
• Vibration Machines
• Other Nifty Balance Gadgets
• Chapter 23: Pills, Powders and Potions: Nutrition in a Nutshell
• The Scoop on Fat-Burning and Muscle-Building Supplements
• The Lowdown on Protein
• Do Energy Bars Really Give You Energy?
• Snacking and Drinking for Exercise
• Part VI: The Part of Tens
• Chapter 24: Ten Ways to Educate Yourself about Weight Training
• Read Fitness Magazines
• Be a Voyeur
• Browse the Internet
• Read Books
• Hire a Cyber Trainer
• Watch Fitness TV Shows
• Hook Up with an Advice Board
• Hire a Qualified Dietitian
• Keep a Training Diary
• Get Certified as a Trainer
• Chapter 25: Ten Myths and Misconceptions about Weight Training
• Myth #1: You’ll Get Huge Unless You Lift Light Weights
• Myth #2: You’re the Only One in the Gym Baffled by the Equipment
• Myth #3: Lifting Weights Is Dangerous
• Myth #4: Thigh Exercises Will Slim Your Thighs, and Ab Exercises Will Whittle Your Middle
• Myth #5: The Best Trainers Are Those With the Best Bodies
• Myth #6: Lifting Weights Won’t Help You Lose Weight
• Myth #7: There’s One Best Weight Training Program
• Myth #8: Stretching Is a Good Warm-up for Weight Lifting
• Myth #9: Free Weights Are for Muscle-heads and Machines Are for Beginners
• Myth #10: Not Everyone Needs to Strength Train
• Chapter 26: Ten Major Weight Lifting Goofs
• Cheating Your Abs
• Squatting Too Far
• Arching Your Back
• Lowering Your Elbows Too Far
• Pulling a Fast One
• Sticking Your Butt Up
• Exaggerating the Row
• Carrying a Weight Plate Too Casually
• Finishing an Exercise the Wrong Way
• Spotting Too Much — Or Not Enough
• Chapter 27: Ten (Plus Some) Things You Can Do with Latex Rubber (G-Rated)
• Handling Bands on the Run
• Using an Exercise Band
• Discovering Ten Excellent Band Exercises
• Chapter 28: Ten Weight Training Deals and Duds
• Five Great Weight Training Investments
• Five Weight Training Rip-offs
• Index