9 Ways to Build Muscle Strength

HealthAfter50 | Aug 12, 2016 Dec 12, 2016

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1. Strength train safely

Maintaining muscle strength is critical as you age. Here are nine ways to get the workout you need without injuring yourself.For more information on safe strength training, follow these guidelines.

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2. Warm up your muscles

Before strength training, march in place or walk around for about five minutes.

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3. Find the ideal weight

Work with enough weight so you can repeat each exercise 12 to 15 times.

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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.

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5. Perform each movement smoothly

Avoid staggering your movements or thrusting your body or the weights.

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6. Keep arm and leg joints slightly bent

Don’t straighten or lock them out at the end of the movement.

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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.

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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).

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9. Dress properly

Choose loose, lightweight clothing, such as a cotton T-shirt and shorts, that can absorb sweat and is comfortable.