by Joan Pagano
This is a good, basic book about strength training. While it won’t help you become a bodybuilder and has no instructions for how to lift heavy (weight recommendations range from 1-15 lbs.), it is a good introduction to many basic exercises. Most exercises are performed with freeweights or with body weight, but alternate exercises are given for use with bands and tubes, stability ball, and gym-style weight machines.
The book is split into 6 chapters. The first, “First Moves,” is an introduction aimed at beginners, including an explanation about why women should lift weights, a fitness test to see if you should visit a doctor prior to beginning a strength training program, a chart of the major muscle groups, and some basic notes on equipment, posture, and the importance of core conditioning.
The second chapter, “4 For Life” introduces four exercises (squats, push-ups, back extensions, and pelvic tilts) that are intended as both a starting point and as a mini-program for days when you’re short on time or needing an active recovery day. Some warm-up moves and cool-down stretches are also presented.
The “Lower Body Program” comes next (emphasis is on the glutes and thighs). This is followed by the “Upper Body Program.” Each of these chapters begins with a chart of beginner, intermediate, and advanced sample programs. There are two weight/rep recommendations for each exercise. One for “shaping and toning” (light weights, 12-15 reps per set) and one for “bone building” (slightly heavier weights, 8-12 reps per set). Nowhere is it discussed how many sets are recommended or appropriate. There are stretches at the end of each chapter.
The “Core Body Program” is a particular strength of this book, since it contains exercises that go beyond the standard crunch. All of the abdominal muscles are covered here, and a few exercises are adaptations of Pilates or yoga moves (Pagano’s “alternating kicks,” for example, is Pilates’ Single Leg Stretch with the shoulders and head resting on the floor). For some reason, exercises for wrists and ankles are included in this chapter rather than with the other upper- and lower-body chapters. Some more stretches follow.
The final chapter, “Useful Programs,” contains more charts of sample programs. Recommendations are given for working the major muscle groups, improving posture, improving balance and coordination, and for targeting trouble spots.
As this is a book published by DK, it is, of course, full of color pictures and has a nice layout. Exercises are demonstrated by three different models, all of whom demonstrate good form (and they’re almost always smiling—working out can be fun!). Tips on form are generally quite good. Little arrows on the photos often point to a muscle with the label “feel it here,” so you know where you should be feeling the exercise. Sometimes the weight/rep information is in a handy box at the top of the page, and sometimes it’s included at the end of the explanation. Since I use this book only as a reference, I don’t see this as a problem, but I would have preferred more consistency.
I have found this book to be a useful resource. It is, however, by no means a complete reference, and is probably most appropriate for beginning and intermediate exercisers. High intermediate and advanced exercisers will probably find nothing new in this volume.
Instructor comments:
Joan Pagano is certified by the ACSM in health/fitness instruction and has been a personal trainer since 1988. The note about the author in the book also states that “Joan is recognized by the industry as a leading authority on exercise program design strategies for osteoporosis,” which I found interesting. Her “voice” in this book is clear and non-intimidating.
KerryF
7 September 2005
