(HealthDayNews) -- Weight training is a good way to improve your strength, increase muscle tone, help you lose fat and gain muscle mass, and improve bone density.

But if you use a sloppy technique, you stand a good chance of doing more harm than good. Common injuries that can occur during weight training include sprains, strains, tendonitis, fractures and dislocations.

Here are some suggestions on proper technique from the Mayo Clinic:

• Remember to breathe. Your blood pressure can increase during weightlifting to dangerous levels if you hold your breath.
• Don't overdo it. The amount of weight you lift should make your muscles feel tired after 10 to 15 repetitions. A weight that causes fatigue at 12 repetitions is an effective stimulus for muscle strength and toning.
• Don't rush. And don't jerk the weights up. Lift and lower the weights in a slow, controlled fashion.