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
Georgia Rickard is a health and fitness journalist, and former editor of Healthy Food Guide magazine. She writes for magazines including Cosmopolitan and Cleo, and has appeared on television and radio. Georgia also acts as an advisor to the NSW Health Department on health and fitness policies.