The objective of this book is to present a practical and efficient approach to weight training in a concise manner. The information is primarily based on scientific literature, such as books and peer-reviewed journal papers but also on practical experience with weight training. Key topics covered: – Proper weight training procedure – Long- and short-term targets regarding fat percentages, muscle-mass increase, strength increase, and body dimensions (for both men and women). – Basics of muscle physiology, bioenergetics, adaptations, and recovery (with special emphasis on sleep and stress). – Scientific research on program variables such as training frequency, intensity, and volume. – Principles of training such as individuality, progressive overload, and specificity. Variation and periodization are also discussed. – Mental preparation for training (mental profiling and mental tools).