Building muscle is part of the equation to staying healthy.  Preventing injury is also part of that equation.  Building muscles and strength training is not only a major component to healthy living, it may also enhance your quality of life and improve your ability to do everyday activities.  So, to maintain good form, concentrate on the muscle groups you are working on.  Here are 5 essential tips to build muscle and reduce injury.

5 Tips for Weightlifting

Here are 5 tips to keep in mind when lifting that can help in injury prevention.

• Warm up: start your workout with a few minutes of aerobic activity like walking to warm up your muscles.  Cold muscles are more prone to injury.
• Maintain good posture: stand tall and engage your core to help ensure good form.  Hunching your shoulders or holding tension in you neck can put strain on your muscles.
• Breathe: breathing can help you lift more effectively.  Make sure you are not holding your breathe during difficult lifts and movements.
• Work your muscles: use your muscles to lift and lower weights, not momentum.  Muscle fibers need to be activated as you lift.  Using momentum or swinging weights can mean the weight is too heavy for you.
• Pay attention to small details: tucking your elbows close to your sides, keeping a slight bend in your knees, or ensuring your feet are aligned below your knees can make a big difference. Details matter in your form.

Body Weight Exercises

If you are worried about injury, or looking for a change of pace, remember you can use your body weight.  Body weight exercises can be as challenging and effective for building muscles as traditional weightlifting and can help in preventing injury.  Some body weight exercises include:

• Planks
• Push ups
• Sit ups
• Squats
• Lunges
• Pull ups
• Step ups

A coach can guide you with weightlifting or body weight exercises.  Since building muscle is essential to staying healthy, it is important to remember these 5 essential tips to build muscle and reduce injury.