Troy Barbell & Fitness Blog
It's Never too Late. Weightlifting After 50.
Here at Troy Barbell, we are no health experts but merely advocates of health and fitness, and better yet advocates of weightlifting being that we are a free-weight manufacturer. Weightlifting is beneficial at any age providing benefits like less belly fat, which can decrease your risk of heart disease, diabetes, and cancer but more specifically weightlifting after fifty could alter your life. I know the word alter may have a negative connotation traditionally but in this case, it could not be more positive. In this blog article, we are going to break down the benefits of lifting weights after the age of fifty and give you tips on how to incorporate weight resistance training into your everyday life.
For most people lifting weights, the goal is to gain strength along with larger muscles for aesthetic purposes. If you are over the age of fifty, you might have some of these same goals in mind but you are more than likely looking for the actual physical health benefits of lifting. At the age of fifty, you might start experiencing a decrease in muscle mass and physical strength, and endurance. Adding a short lifting regimen to your daily routine could help in this area tremendously. In no way do you want to be strenuous in your lifting which could possibly lead to injury. To prevent injury you would lift a lighter weight at a higher capacity. Lifting at a lighter weight with higher repetitions increases endurance with less strain each rep. In turn, you are still building muscle with less risk of injury due to less strain. For example, doing five-pound dumbbell curls for twenty repetitions.
Increasing Bone Density & Muscle Mass
After the age of fifty, bone density starts to decrease in some men but more commonly in women who are at a higher risk of developing Osteoporosis. Osteoporosis is a disease that weakens the bones. Although Osteoporosis has no cure, there are ways to stop it in its tracks by protecting and strengthening the bones. Studies suggest that weight training and particularly resistance training can increase the bone size and muscle mass. Furthermore, unlike bone density, muscle mass affects men and women, in most cases, similarly decreasing by 5-8% every ten years after the age of fifty. Increasing muscle mass is another benefit of implementing weightlifting as we get older. Building muscle mass is more difficult after fifty as some might assume but it is in no way impossible. Participating in lower impact exercises like walking and cycling can be a low-risk high-reward way to work out and increase muscle mass. One way to add extra resistance to your walking or cycling is by incorporating dumbbells throughout the exercise to add extra weight and resistance.
As we get older, sleeping becomes more and more difficult, physical exercise can help with sleep in many ways. Exercise helps you sleep longer and it improves the kind of sleep you are getting. In turn, if you get high-quality sleep, you will be more active and have more energy throughout the day.
Implementing physical activity into our daily routines as soon as possible is ultimately going to make for a longer, happier, and healthier life but the ultimate message we hope you take from this is that it is never too late to become a healthier version of yourself and ultimately improve your quality of life.
Why Investing in a Home Gym Might Be Right For You
Home gyms are growing in popularity due to the unprecedented events that took place this past year and the uncertainty of the future. In the year 2020, fitness lovers all around the globe experienced the #struggle of at-home workouts and wanted nothing more than a gym to get away to.
You will save money in the long-term
On average, people spend $700 a year on gym memberships. The average cost of a home gym is $2000 ranging from anywhere between $300-$15000. If getting to the gym is becoming more and more complicated, a home gym is an easier solution than you think! Sure the expense is considerable in the short term, but in the long term, it’s a great investment that is going to save you money.
Time is money
Having a gym at your house is going to save you more time than you realize. Just think, in the time it takes you to get up, get dressed, pack your gym bag, get in the car, drive to the gym, find parking, go inside, put your stuff up, and then find open equipment, that’s anywhere from 15-40 minutes to get started at the gym, depending on how far your drive is. Oh, and the drive back home. Having a home gym is going to save you at least an hour a day in time.
Your space. Your rules.
This one is a given. Have you ever gone to the gym and forgotten your headphones? That’s a bad day. With a home gym, you can blast whatever music you want with no interruption. Another perk to building your home gym is that you are able to customize it fully. You can get high-quality, inexpensive equipment that can be 100% personalized to meet your needs. In your home gym, you control the environment; whether you want a complete heating and cooling system or nothing at all, it is up to you. The possibilities are endless. Privacy is another huge factor, and with a home gym, you can wear whatever you want and do whatever you want.
You never have to wait for a gym again. Any day, any time, your gym is open and running. No more excuses like "the gyms are closed", or "I don't have time", or the personal favorite "there are too many people at the gym". Invest in yourself and your home. Furthermore, the newly innovated racks and storage equipment allow for multiple add-ons and attachments so that even the smallest of spaces can be transformed into mini home gyms like the one pictured to the left. Having a gym at your home also allows for group workouts with your friends any day or time; no memberships are required. As we all know, it’s hard to get everyone together nowadays with busy schedules and endless to-do lists. With a home gym, you can enjoy one part of everyone's daily routine together.
What are you waiting for?
A home gym is something you should take the time to think about to see if it is the right fit for you, but if you have space or opportunity to build a home gym, there is no better time than now. #TrainTroy
For more information about starting your own home gym, email firstname.lastname@example.org
Mental Health in Fitness - The "Happy" Chemicals
The month of May is Mental Health Awareness Month, and here at Troy Barbell & Fitness, we are dedicating the time to talk about it. Troy Barbell & Fitness has been manufacturing premium fitness equipment for over 30 years, offering over 1,500 products. In the last year and a half, we have all experienced similar feelings about the state of the world. Anxiety, loneliness, and a decline in mental health have affected millions across the globe. As a member of the fitness community, it is our duty to give insight into the benefits fitness can have on mental health.
Exercising has proven benefits that when you do it, you actually feel happier. The “happy” chemicals are dopamine and endorphins, which are released into your brain while you are exercising. If you have ever gone into a workout feeling worried and stressed and left feeling calm and relaxed, this is why. Not only does your body release good chemicals into your brain while you work out, but as your heart rate increases, so do the blood flow to your brain, which means your brain gets more oxygen and nutrients, leaving you with clearer thoughts. Physical activity has been proven to be just as effective as depression and anxiety medication without all of the side effects. Going for a thirty-minute to one-hour walk outside every day can boost your mood by almost 100%.
"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body" -Arnold Schwarzenegger
At Troy, we are aware of the stigma around gyms and the courage and strength it takes to put yourself in a place to use one. We want to encourage you if you are reading this and have struggled with mental health to start today. Go for a walk. Do a 10-minute workout in your room. Go for a jog. Choose you.
Mental Health is Health: https://bit.ly/3wkxaOk
National Suicide Prevention Lifeline: (800) 273-8255
Robinson, L. (2021, April 19). The Mental Health Benefits of Exercise. HelpGuide.org. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm.