Want to tap into today’s hottest fitness movement? Get Fit / Get Strong gives you everything you need to know to create a strength-training plan that works for you, even if you’re a complete beginner. Learn how to use your bodyweight, resistance bands, hand weights, or gym equipment to shape a stronger, leaner body and tap into new power to live a better life—now and for years to come. Plus, get tips on how to eat right, sleep better, and conquer gym anxiety for good.
1 benefits OF STRENGTH training • Of course, strength training makes you stronger, able to hoist grocery bags and kids with a single arm. But lean, sexy, shapely muscles are just the beginning. Check out all the amazing benefits of strength training.
BASICS & BENEFITS OF STRENGTH TRAINING • Personal trainer Nick Patrick gives us the background on strength training—and the benefits it can bring to your life.
DIFFERENT WAYS TO STRENGTH-TRAIN • Understanding a few fundamental principles is the first step in creating your training plan. Let’s take a closer look.
2 INTRO TO strength training • Come to grips with the basics of strength-focused fitness with our easy guide to getting started, developing a training plan, and mastering six fundamental moves,
STRENGTHEN MUCH MORE THAN YOUR MUSCLES • Tommy Goodspeed, personal trainer at 180Gyms, says the rewards of strength training go beyond building muscle.
GETTING STARTED • Begin with a proper warm-up, light weights, good form, and recovery time.
DEVELOPING YOUR PLAN • Sticking to a steady routine is key to getting results. Here’s what to keep in mind.
5 RULES OF STRENGTH TRAINING
build strength • Master these basic moves to start improving your strength.
MUSCLES EXPLAINED • Learn about key muscle groups and the exercises to work them.
3 intro TO THE gym • There’s no reason for women to shy away from the weight room. Learn your way around the gym and master the basics with this handy guide.
USING FREE WEIGHTS AND BARBELLS
WORKOUTS FOR THE GYM • Here are some strength-training workouts to get you started or to build on your base.
4 equipment guide • Your first glance around the gym can leave you wondering, What is all this stuff? But, no worries, we’ve got you covered with a guide to strength-training equipment and how to use it.
5 bodyweight training • Get all the strength and muscle definition—no barbell or dumbbells required—with moves fueled by the power of your own body weight.
bodyweight workouts • Master the basic bodyweight moves to start improving your strength. Then combine them into one of these workout routines to get maximum benefit.
6 dumbbell training • Handheld weights are powerhouses when it comes to building both upper and lower-body strength. Pump up your routine with these exercises.
7 RESISTANCE bands training • Strike up the band—resistance bands, that is—and put your muscles to work. Whether you use the bands alone or combine them with dumbbell or barbell moves, you’ll hit new strength high notes.
ESSENTIAL RESISTANCE BANDS: 8 MOVES FOR STRENGTH TRAINING • Get the most from your workout by adding resistance bands to basic moves.
8 THE core workout • Activate these all-important muscles and reap the benefits of a healthier back, improved mobility, and more strength and power for lifting everything from the laundry basket to that barbell you never thought you’d budge.
Q&A
9 mastering THE gym • Take your workouts to the next level by using equipment and machines that at first might seem intimidating but are actually your best friends on the road to better fitness.
how to beat gym anxiety • Going to a new gym can cause your...
