Weight Training For Dummies

Front Cover
John Wiley & Sons, Jul 15, 2011 - Sports & Recreation - 432 pages
Feel strong, toned and terrific with the latest moves in strength training

Whether you're a beginner who doesn't know a barbell from a chocolate bar, a fitness junkie looking to expand your knowledge on weight training, or you're recovering from an injury and need to rebuild strength, this book is for you. Find out how to use exercise machines and weights at the gym and design a workout to do at home.

  • Know your way around a gym — learn all the weight lifting lingo, equipment and etiquette

  • Help control your weight — raise your basal metabolism and burn fat, not muscle, while eating right

  • Keep your bones healthy — maintain bone density and reduce your risk of developing osteoporosis

  • Track your progress — use a daily workout log to track your journey from soft to strong

  • Stay motivated — try a blend of machines, free weights, balls, bands and classes to keep your workout interesting

  • Improve your heart health — work your heart and lungs with aerobic exercise to complement your strength training

  • Exercise safely — follow step-by-step instructions on how to train without hurting yourself

  • Mix up your weight training — improve your balance and coordination with yoga and Pilates moves

Open the book and find:

  • More than 150 weight training exercises with photos

  • The latest in equipment, including free weights and machines

  • The best moves for working your core

  • Information on toning and strengthening without bulking up

  • How to find a fitness trainer

  • The latest exercise DVDs to hire, buy or download

  • The lowdown on exercise deals and duds

  • Current data on nutritional supplements

Learn to:

  • Customise a safe and effective exercise program to suit your lifestyle

  • Use free weights, kettlebells andmore to target specific areas

  • Complement your workout withPilates and yoga

  • Balance your diet to fuel your workout



Table of Contents
Special Icons
Different kinds of dumbbells
Dumbbells versus barbells
Be All That You Can
Weight Training Wisdom
How much space do you have?
Buying a bench
Leg Press machine
Dumbbell Stepups
Leg Curl machine
Standing Calf Raise
Designing Your Workout Program
Advanced Training Techniques
Yoga and Pilates engage your

Choosing Your Guru Trainers DVDs and Exercise
An Introduction to Strength Training Classes
Weight Training Etiquette
How to Read the Exercise Instructions
Breathing Lessons
Upper Back Exercises in This Chapter
Lat Pulldown
Lower Back Muscle Basics
Working Your Chest
Working Your Shoulders
Working Your Arms
Working Your Abdominals
Basic Abdominal Crunch
Working Your Core
The Lowdown on Pilates
Ball Crunch
Ball SideLying Double Leg Lift
Stretching The Truth
Improving Your Balance and Coordination
Pills Powders and Potions Nutrition in
The Lowdown on Protein
Ten Ways to Educate Yourself about Weight
Weight training books we like
How to find a qualified dietitian
Thigh Exercises Will Slim Your
and Machines Are for Beginners
Arching Your Back

Other editions - View all

Common terms and phrases

About the author (2011)

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.

Bibliographic information