Minn. Even though people may stay the same weight, lost muscle is replaced with fat. Weight training is recommended to help adults retain muscle mass. Because weight lifting is a resistance exercise, it also can help increase bone density and avoid osteoporosis. Form Weight training must be done properly to avoid injury and to reap its rewards. Correct technique includes a warm-up, the appropriate weight, proper form and focus.
Cold muscles are more prone to injury.
Therefore, five or 10 minutes of an aerobic exercise is wise. You may want to hop on an exercise bike, jump rope, walk or jog before you begin your weight-training session. Trying to lift weights that are too heavy can strain or tear muscles and put you out of action. Increase weights gradually when you can go through three sets of eight to 12 repetitions easily. If you want to build muscle more quickly, you can use weights that fatigue a muscle group in 12 repetitions, but make sure to use proper form.