Train for Strength Without Injuring Your Joints

Strength training plays an important part in your health and fitness, but you may be
concerned about injuring your joints or other body parts. By concentrating on proper
technique, you can tone your muscles, enhance your posture, and reduce discomfort and
stiffness in your joints.

Moving around and building up supporting muscles slows down the deterioration of
your joints that comes with aging. A sound exercise program may even enable you to
postpone or avoid knee surgery and other procedures.

Try these guidelines for protecting your joints and staying safe while lifting weights.

Staying Safe While Lifting Weights

1. Warm up and cool down. Start out with gentle movements that raise your body temperature. March in place or lunge to each side. Cool down with easy floor
exercises and stretches for your whole body.

2. Watch your form. Extend your arms and legs through a full range of motion without locking your knees or elbows to avoid putting too much pressure on your
joints. Keep your back straight and hold your shoulders down.

3. Vary your program. Repetitive motions and imbalances can also strain your
joints. Limit your sets to about 15 reps or less. Design a program that covers all
your muscle groups so your back and chest become equally developed.
         
4. Start off light. Practice exercises with little or no weight at first. Increase the by 10% or less at a time. That could mean doing a couple of extra reps or adding a few pounds.

5. Slow down. Let your muscles do the work instead of allowing momentum to take
over. Count to 3 as you raise the weight and as you lower it.

6. Rest and recover. Strength training causes tiny, but harmless, tears in your
tissues. Your muscles grow when those tears repair, so give them a break for 24
to 48 hours. You can target other body parts while you wait.

7. Ask for a spot. If you want to handle heavy loads, find a partner who can grab
the barbell if you start to falter. Most gym members consider it a common
courtesy and are happy to oblige.

8. Breathe freely. Holding your breath could raise your blood pressure or even
lead to fainting. Instead, exhale while you exert force, and inhale on the less
strenuous portion of the exercise.
Additional Tips

1. Wear gloves. If you’re susceptible to blisters, try wearing workout gloves. They
also help to tighten your grip.

2. Change your shoes. Shoes give you traction while you’re balancing extra
weight. Try on a variety of mid-cut sports shoes to find a style you like.

3. Consider alternatives to weights. Of course, there is more to strength training
than traditional weights. When you’re short on space or equipment, try resistance
bands or moves that use your own body weight like chin ups and dips. Pneumatic
machines that use air resistance are also a great way to lessen the impact on
your joints.

4. Talk with your doctor. Consulting your doctor is especially important if you’ve
been sedentary or have medical conditions such as diabetes. Your physician can
recommend a program based on your individual history.

Taking sensible precautions will protect your joints from injuries that could interrupt
your workouts. A consistent strength training program helps you to shape up your
body and perform your daily activities with greater ease.
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