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Weight Training For Dummies, 3rd Edition

ISBN: 978-1-118-05271-6
408 pages
March 2011
Weight Training For Dummies, 3rd Edition (1118052714) cover image
A properly executed strength or weight lifting regimen can lower your blood pressure and cholesterol levels, stabilize your blood sugar, reduce the risk of heart disease, increase your strength, and more. Weight Training For Dummies, Third Edition, is packed with all the information you need to start your own personalized weight training program and get yourself into peak condition fast. You’ll find out about:
  • Circuit and resistance training
  • 20-minute weight training routines
  • The newest and best weight training equipment
  • Combining weight training with other exercise
  • Gender differences in weight training goals and routines
  • Specific approaches for baby boomers and seniors just starting out
  • Using weight training to address specific health conditions
  • Preventing injuries
  • Weight training for children and teens

If you’re getting pumped about weight training, don’t delay. Buy Weight Training for Dummies, Third Edition today, and you’ll be in shape in no time!

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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


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

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Liz Neporent: Liz’s first set of weights (actually, her brother’s) were made of blue plastic and filled with sand; when they started leaking sand all over the house, her mother relegated all weight lifting activities to the basement.
Since that time, Liz has graduated into a well-known corporate fitness consultant, designing and managing fitness centers worldwide. Along the way, Liz also was a personal trainer, received a master’s degree in exercise physiology, and got certified by the American College of Sports Medicine, National Strength and Conditioning Association, American Council of Exercise, and the National Academy of Sports Medicine. She is coauthor and author of several books, including Fitness For Dummies and Fitness Walking For Dummies and writes frequently for the New York Times, Family Circle, Shape, and others.
She currently hosts a daily internet show on eyada.com.

Suzanne Schlosberg: Suzanne’s writing career began her freshman year in college when she was assigned to cover a pre-season NBA game and found herself in a locker room interviewing a dozen, tall, muscular, naked Boston Celtics. She decided she liked this writing stuff. Suzanne went on to become a newspaper reporter and magazine writer. Now a contributing editor to Shape and Health magazine, Suzanne is the coauthor, with Liz Neporent, of Fitness For Dummies and the author of The Ultimate Workout Log. She is also an instructor in the UCLA Extension Certificate in Journalism program. Always happy when she has a barbell in hand, Suzanne has lifted weights in Zimbabwe, Morocco, Iceland, and Micronesia, among other locales. She is the women’s record holder in the Great American Sack Race, a quadrennial event held in Yerington, Nevada, in which competitors must run 5 miles while carrying a 50-pound sack of chicken feed.

Shirley Archer: Shirley is a former New York City attorney who traded the fast life for the fit life. A survivor of Chronic Fatigue Syndrome from stress and overworking, her recovery helped her to become a champion of fitness for health and to live fully in body, mind and spirit. She’s now a health educator and fitness specialist at the Health Improvement Program at Stanford University School of Medicine in Palo Alto, the author of ten fitness and wellness books, an international trainer of fitness instructors, and a frequently quoted media spokesperson worldwide. Her master’s degree is in East Asian Studies from Harvard University, and she has special expertise in mind-body exercise. She’s a mind-body spokesperson for IDEA, author of a monthly mind-body news column, and a spokesperson for the American Council on Exercise. She’s certified by the American College of Sports Medicine, American Council on Exercise, and National Strength and Conditioning Association, among others. She’s also a certified Pilates teacher and yoga instructor. She’s created a number of corporate fitness programs, including Walking for Workplace Wellness, Fitness 9 to 5, and Stretching and Relaxation Tips for Workday Survival. Shirley believes that healthy bodies come in all shapes and sizes, and that you can live a longer, happier, and better life by choosing fitness every day.

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