8 tips for safe and effective strength training Image: Tatomm/iStock Strong muscles are important for healthy bodies. One way to keep muscles in shape is with strength training. But performing muscle-strengthening exercises the wrong way can do more harm than good. Here are some guidelines to help you avoid injury and keep your program on track. Always warm up and cool down properly. Use proper form to avoid injuries and maximize gains. You can learn good form through a class or one-on-one sessions with a certified exercise professional. Breathe out when you are lifting or pushing; breathe in as you slowly release the load or weight. Never hold your breath while straining. This action, called the Valsalva maneuver, can temporarily raise your blood pressure considerably and can be risky for people with cardiovascular disease. Don't lock your joints; always leave a slight bend in your knees and elbows when straightening out your legs and arms. Don't be so eager to see results that you risk hurting yourself by exercising too long or choosing too much weight. And remember that it's important to rest muscles for at least 48 hours between strength training sessions. If you've been sick, give yourself one or two days off after recovering. If you were ill for a while, you may need to use lighter weights or less resistance when you first resume exercising. Strength training exercises should not cause pain while you are doing them. If an exercise or movement causes significant pain, stop doing it! When performing an exercise, stick with a range of motion that feels comfortable. Over time, try to gradually extend that range. Listen to your body and cut back if you aren't able to finish a series of exercises or an exercise session, can't talk while exercising, feel faint after a session, feel tired during the day, or suffer joint aches and pains after a session. Get your copy of Strength and Power Training for Older Adults Studies attest that strength training, as well as aerobic exercise, can help you manage and sometimes prevent conditions as varied as heart disease, diabetes, arthritis, and osteoporosis. It can also protect vitality, make everyday tasks more manageable, and help you maintain a healthy weight. Strength and Power Training for Older Adults answers your strength training questions and helps you develop a program that's right for you. For more on developing the best strength training program for you, read Strength and Power Training, a Special Health Report from Harvard Medical School. Share this story:

5 weight training tips for people with arthritis Image: © Robert Kneschke | Dreamstime Strength training is good for just about everyone. It's especially beneficial for people with arthritis. When properly done as part of a larger exercise program, strength training helps them support and protect joints, not to mention ease pain, stiffness, and possibly swelling. Yet, the thought of starting a weight training program can be daunting to many arthritis sufferers. If you have arthritis and want to incorporate strength training into your health routine, these tips can help you get started. Work with a physiatrist, physical therapist, or certified personal trainer who has experience working with people who have arthritis to design and adapt exercises that will work for you. Your goal should be to include strength training, flexibility activities that enhance range of motion, and aerobic activities that avoid further stress on joints (such as water exercise or the use of elliptical machines). Schedule workouts for times of the day when you are least likely to suffer from inflammation and pain. Avoid exercising when stiffness is at its worst. Warm up before beginning a strength training session. Walk for a few minutes, while you slowly move and bend your arms into different positions. If you have rheumatoid arthritis, balance rest and exercise carefully. Generally, you should avoid doing strength training with actively inflamed joints, at least until the inflammation eases. In some cases, water workouts may be a better choice than strength training. Exercise within a comfortable range of motion. If an exercise or movement causes significant pain, stop doing it! Discuss your options with a trainer or physical therapist. For more information on the benefits of strength training, check out Strength and Power Training, a Special Health Report from Harvard Medical School. Share this story:

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Strength and Power Training for Older Adults Featured content: • The basics: Strength training, power training, and your muscles • The health benefits of power and strength training • Getting set up • Safety first • Designing your program •  ... and more! Click here to read more »