Use The Right Training Routine

A well periodized training routine that alternates between periods of higher volume/higher repetition (10-15 reps) work with periods of lower repetition/heavier weights (5-8 reps) will work best. Active recovery phases where training volume is dramatically reduced should also be incorporated. The training routine should not be more than 60 minutes long and frequency of body part training will depend upon individual recovery.

Use Proper Warm-Ups

Warming up is extremely important, and it becomes more important as we age. Ride a stationary bike first for 6-10 minutes, not in search of aerobic conditioning but with the goal of increasing your core body temperature. Alternatively you can also do abdominal training as a way to increase your core body temperature as well.

Perform The Right Exercise Techniques With The Proper Weight

Proper execution of exercise and proper lifting speed is crucial. The exercise form should never be sacrificed in the name of adding weight. Nothing good has ever come out of that combination. In addition, jerking the weight up and down not only affects how much the muscle is actually stimulated (so your muscle building results will be less), but also puts much of the stress on the joints, leading to unnecessary micro-trauma. So always choose a weight that allows for full control of the weight and a lifting speed that is steady and controlled on the way up and slower on the way down. Contracting the muscles at the top position also helps to provide maximum stimulation without unnecessarily having to use super heavy weights.

Ensure Rotator Cuff Health

One of the most common injuries in weight training is that of the rotator cuff. The reason for this is that as the shoulder muscle gets stronger, the rotator cuff gets weaker unless you train it directly with 3 sets of 15-20 repetitions of rotator cuff exercises. Some external rotations at the end of your chest or back workout will do the trick.