9 Ways to Build Muscle Strength
HealthAfter50 | Aug 12, 2016 Dec 12, 2016
2. Warm up your muscles
Before strength training, march in place or walk around for about five minutes.
3. Find the ideal weight
Work with enough weight so you can repeat each exercise 12 to 15 times.
4. Don’t hold your breath
Try to breathe naturally. Exhale as you lift, push, or pull on the exertion portion of the movement. Inhale as you relax your muscles.
5. Perform each movement smoothly
Avoid staggering your movements or thrusting your body or the weights.
6. Keep arm and leg joints slightly bent
Don’t straighten or lock them out at the end of the movement.
7. Space it out
Don’t overdo it; too much too soon can lead to injury. Allow at least one day of rest between workouts so your muscles can recover properly.
8. Choose the right shoes
Wear athletic shoes with sufficient foot support, such as cross-training sneakers, with rubber soles that aren’t too thick (fat soles can trip you up).
9. Dress properly
Choose loose, lightweight clothing, such as a cotton T-shirt and shorts, that can absorb sweat and is comfortable.