Strength training helps you maintain lean muscle and stay active and healthy well into your 50s. However, some common strength training mistakes can sabotage your workout and even cause injury.

Strength training after 50 helps maintain muscle mass, boosts metabolism, improves bone health, enhances balance and stability, is good for joints, and improves overall functional mobility.

Here are 6 common strength training mistakes and how to avoid them:

1. Skipping the warm-up and cool-down during strength training

As we age, our joints and muscles need more time to warm up and recover. Skipping the warm-up and cool-down can increase the risk of sprains, strains, soreness, and injury.

How to avoid it: Start your workout with 5 to 10 minutes of light cardio to increase your body temperature, followed by foam rolling the muscles you’re working on and dynamic stretching the muscles involved, to prepare them for movement.

Finish your workout with 5 to 10 minutes of stretching, light cardio, and massage to increase flexibility and reduce soreness.

Skipping warm-ups and cool-downs can increase your risk of sprains, strains, soreness, and injuries.

2. Lifting Too Heavy

Attempting to lift heavy weights without proper preparation is one of the biggest factors in causing injury.

How to avoid it: Start with lighter weights and higher reps to ensure proper technique and form. Then, slowly increase the weight and decrease the reps as you get stronger.

3. Inconsistency

Consistency in training is key to achieving great results. Strength training requires consistency. Muscles need to be stimulated regularly to grow stronger.

How to avoid it: Make your workout routine part of your daily routine. Do resistance training at least 2 to 3 times a week. Consistency in effort is essential to building and maintaining muscle.

Overtraining can lead to fatigue and injury.

4. Skipping Rest and Recovery

Rest and recovery are just as important as training. After age 50, recovery time between strength training sessions may need to be longer. Overtraining can lead to fatigue and injury.

How to avoid it: Rest 48 hours between strength training sessions that work the same muscle group. Also, get enough sleep (7-9 hours per night) to support muscle growth and recovery. You can alternate non-strength training days with low-impact exercises like cycling, walking, or swimming.

5. Improper technique

Improper technique can lead to injury, especially in exercises like squats, deadlifts, or overhead presses.

How to avoid it: Focus on performing the exercises without using weights first, then switch to lighter weights and do more reps. You can work with a personal trainer to ensure you are performing the exercises correctly, or you can practice in front of a mirror to check your form.

6. Focusing on Strength Training

While strength training is important as you age, flexibility, balance, and mobility exercises should not be overlooked.

After age 50, these exercises become even more important for preventing falls and improving overall movement quality. Skipping these exercises can lead to muscle imbalances.

Avoid: Do exercises that improve balance, such as single-leg movements, and work on unstable surfaces.

Incorporate mobility exercises such as stretching and foam rolling to protect joint health. Additionally, exercises that improve core stability and functional movements can be performed.