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