Introduction  1

Part I: Before You Pick Up a Weight  7

Chapter 1: Weight Training for Life   9

Chapter 2: Workout Lingo and Proven Training Concepts 15

Chapter 3: Testing Your Strength, Setting Goals, and Tracking Progress  29

Chapter 4: Examining Tools of the Weight-Training Trade 43

Chapter 5: How to Avoid Dropping a Weight

on Your Toe (and Other Safety Tips) 57

Part II: Weighing In with Weight Training Wisdom  73

Chapter 6: Exercising at Home: Setting Up Your Own Gym  75

Chapter 7: Exercising Away from Home: Clubs, Trainers, and Classes 85

Chapter 8: Stretching: The Truth 101

Chapter 9: Avoiding Common Weight Lifting Mistakes  115

Part III: Tackling the Exercises 129

Chapter 10: Interpreting the Exercise Instructions 131

Chapter 11: Working Your Back 139

Chapter 12: Working Your Chest 163

Chapter 13: Working Your Shoulders 181

Chapter 14: Working Your Arms 197

Chapter 15: Working Your Abdominals 215

Chapter 16: Working Your Butt and Legs 229

Chapter 17: Working Your Core 259

Part IV: Setting Up Your Workout Programs 271

Chapter 18: Basic Workouts to Get Started 273

Chapter 19: Quickie Workouts for Busy Days 283

Chapter 20: Core Programs for Good Balance and a Healthy Back  295

Chapter 21: Tackling More Advanced Programs  307

Chapter 22: Workouts for Special Needs 319

Chapter 23: Adding Yoga and Pilates for Flexible Strength and Coordination  331

COPYRIGHTED MATERIAL

Part V: The Part of Tens 341

Chapter 24: Ten (Okay, Eleven) G-Rated Things You Can Do with Latex Rubber 343

Chapter 25: Ten Ways to Have a Ball (Almost Literally)  357

Chapter 26: Ten Thoughts on Supplements, Diets, and Healthy Eating 371

Index 381