Being a pain in the neck may sometimes involve getting a stinging whack to the back of the head. Having a pain in the neck, however, can oftentimes result in a far worse -- and lingering -- discomfort.

The good news is that there may be some hope for those who suffer from a stiff and painful neck. Citing a recent study that appeared in Arthritis & Rheumatism, Men's Health reports that lifting weights may be the best remedy available. When 48 adults with neck pain used weightlifting to strengthen their upper trapezius muscles (located at the top of the shoulders and leading up through the neck) for 20 minutes three times a week for 10 weeks, they reported 80 percent less discomfort, according to the study findings.

To effectively work your trapezius muscles, try the Shrug. Stand with your feet shoulder-width apart and hold a weight in each hand. Slowly shrug your shoulders up and down, holding at the top of the motion for a full second before lowering your shoulders. Note: If you do experience chronic neck pain, be sure to consult with your doctor to determine if it is safe for you to exercise.

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Sometimes exercises can get a bit too fancy for their own good. Personally, I'm not much of a fan of "entertainment fitness," as I think it does more to inflate the ego than it does the muscles. Instead, I think it's actually better to stick to the basics. Well, they don't come any more basic than the Farmer's Walk.

However, basic or not, the Farmer's Walk is yet another example of how effective functional training methods can be. By mimicking the movement used by farmers when pushing a heavy wheelbarrow, you can build strength in your trapezius muscles, deltoids, legs, and grip. Plus, all that weighted walking will help you burn some serious calories and improve cardiovascular endurance.

I hate to make the exercise sound so simple, but all you really need to do to perform it is grab a set of weights and walk around. That's basically it. You can use kettlebells, dumbbells, or even weight plates to do the Farmer's Walk. Keeping the weights by your sides, with your arms fully extended, walk back and forth across a cleared path or section of your gym. If you find that you're walking for several minutes without getting tired, it's an indication that you should up the weight a bit. Set a goal for yourself (ex. 3 trips up and back across your gym) and visualize yourself pushing that stone-filled wheelbarrow. And, feel free to vary the pace of your walk to maximize results.

It's easy to step into a gym for the first time and feel somewhat intimidated. There are a bunch of people you don't know (many of which may be more fit than you), countless machines that look like torture devices, and a language being spoken that is oftentimes difficult to follow.

With regard to the last of those factors, I've started offering a virtual classroom here on that's fit that I call "Gym Lingo." Although much of what is covered may be old hat to some of you, others will benefit from this crash course on gym speak and will have you fitting in with the locals in no time.

(tri-sets, drop-sets, straight sets, etc.). This week, we'll learn about a few major muscle groups, including where they are located on the body, how to exercise them, and even their nicknames.

The bell has rung. Please find a seat ...

Pectorals. More commonly referred to as "pecs," these are the muscles that make up your chest (note: sometimes they are also simply referred to as chest). There are a variety of ways to work the various portions of your chest -- including the upper, lower, mid-region, inner, and outer areas. The most popular of chest exercises is the bench press, though you can also incorporate dumbell flyes, incline press, dumbell press, dips, pullovers, and decline press.

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