8 tips for safe and effective strength training

Strong muscles matter for a healthy body, and strength training is one way to keep them in shape. Done the wrong way, though, muscle-strengthening exercises can hurt more than they help. These guidelines will help you avoid injury and keep your program moving.

Always warm up and cool down properly.

Use proper form to prevent injuries and get the most from each move. A class or one-on-one sessions with a certified exercise professional can teach you good form.

Breathe out as you lift or push; breathe in as you slowly lower the weight. Never hold your breath while straining. That habit, called the Valsalva maneuver, can temporarily spike blood pressure and is risky for anyone with cardiovascular disease.

Do not lock your joints. Keep a slight bend in your knees and elbows when you straighten your legs and arms.

Do not chase results so hard that you exercise too long or pile on too much weight and hurt yourself. Rest each muscle group for at least 48 hours between strength sessions.

After an illness, take a day or two off once you recover. If you were sick for a while, restart with lighter weights or less resistance.

Strength exercises should not hurt while you do them. If a move causes real pain, stop. Work within a range of motion that feels comfortable, and gradually widen it over time.

Listen to your body and scale back if you cannot finish a set or a session, cannot talk while exercising, feel faint afterward, feel tired through the day, or end up with aching joints.