I’m sure we’ve all noticed people doing an exercise with improper form at the gym from time to time. Most often, no one says anything because they don’t want to upset them.

However, proper form is the key to gaining muscle, losing weight and keeping yourself injury-free while you train. Lifting weights incorrectly can cause a variety of injuries such as ligament strains, shoulder impingements and herniated disc. Improper form can be corrected. Check out these tips:

Plan

You need to have a plan and reason for wanting to workout. Weight training for muscle toning or general fitness is different from weight training for a sport. Your personal goals will need a variety of specific exercises tailored to your current fitness level and sport.

Breathe

Sometimes I have to tell my clients to breathe when they are lifting. Try not to hold your breath when you are lifting weights. You need to exhale during the concentric (or exertion) phase of the lift.

This allows you to make room in your lungs for oxygen during the eccentric (or lowering) phase of the lift. By having enough oxygen in your muscles, you will delay fatigue and injury.

Leave egos at home

The amount of weight you lift should not strive to be what your friends are currently lifting.

Your weights should only match your personal goals.

Relax

Take a rest day so that you don’t train the same muscle group two days in row. It will allow your muscles to properly heal and help you avoid injuries caused by over training.

Remember to strive for good form and B-Active For Life!

• Betty Doyling is a fitness trainer and figure competitor. www.facebook.com/B.ActiveForLife