As I age, physical strength has become an increasingly important focus. While I enjoy keeping fit by running, hiking and cycling, I know that I need to maintain muscle mass if I am go into my later years with good levels of strength.
Age-related loss of muscle mass and strength – called sarcopenia – is a big issue for women in particular. Typically, muscle mass and strength increase steadily from birth and reach a peak at around the age of 30 to 35. After that, muscle power and performance decline slowly and linearly at first, and then faster during the menopause years and after the age of 65 for women (70 for men).
Muscles maintenance is also linked to mobility, fitness and endurance. On top of this, muscle and bone tissues are very closely related anatomically and as these tissues weaken simultaneously, they can cause low muscle mass and osteoporosis, with consequences such as falls and fractures.
There is a greater knowledge these days, especially among women, of strength training and this isn’t lots of repetitions of lighter weights but fewer reps of heavier weights. To maintain and build muscle, we need to “lift heavy”.
To lift heavy, you need to head to the gym or purchase an at-home weights set.
I was always quite strong, despite being a slim woman, until my early 40s when I started to notice my muscles diminishing. I noticed that I couldn’t lift the same items, such as heavy luggage and shopping, as I used to. I started a circuits training session and I felt I was becoming a bit stronger but then, when menopause really hit, my muscles seemed to disappear.
I am not someone who builds big muscles but my muscles seemed too small for my skin. This meant I had loose skin on my arms, legs and torso.
I slowly upped the weight of the dumbells and kettlebells I was using in circuits sessions – and then I decided to learn how to lift heavy weights at a local gym.
My local gym offered a women’s heavy weights course, which I attend with my friend Izzie. Since then, we have been regularly attending the gym together to do our own sessions. These include deadlifts, bench presses and rear squats, among other exercises. I like going to the gym because all the weights are there and ready to use and it has become a weekly routine.
But I am also aware that one session each week is not enough to keep building strength and muscle mass, which is why I have been keen to have my own bar and weights set at home. This supplements the dumbells, kettlebells and other training equipment that I own, such as a punch bag and TRX system.
My thoughts: Mirafit Olympic Barbell & Weights
I chose a Mirafit barbell and weights because I had heard they are good quality. I should note that I was sent the Mirafit Olympic Barbell & Weights to test without charge and in return for an honest review.
Features include:
Weights bar suitable for deadlifts, bench presses, squats etc
Available in 4ft, 5ft, 6ft & 7ft lengths (I have the 5ft bar that weighs 12.8kg)
Fits all 2″ Olympic weight plates/discs
Tested to 300kg
Includes 2 quick release spring collars (I also ordered Mirafit plastic quick release bar collars)
Solid steel bar
Chrome finish
28mm grip diamater
* Note, this bar is not suitable for exercises which involve dropping the bar from overhead
Price: From £69.95
See: Mirafit 2″ Olympic Barbell Weight Bar
Mirafit Crumb Rubber Olympic Bumper Plates – 25kg, 15kg, 10kg, 5kg
Rubber crumb construction provides excellent impact protection
Stainless steel centre ring
Price: from £49.95 for 2 x 5kg
See: Mirafit Crumb Rubber Olympic Bumper Plates
My first thoughts are that this is a good quality bar and weights set. The bar is solid and weighs 12.8kg (13.3kg if you include the collars). The weight plates are covered in a very durable looking rubber and they are easy to grip when you are moving them around, or on and off the bar.
The set feels very similar to the one I use in the gym, although the bar is shorter. I have been sent the 5ft bar, which is adequate for my home use and easier to store than a 7ft bar but the one issue is the weight. The 7ft bar weighs 20kg and that makes it easier to add up the total weights you are lifting. So, the bar at 20kg plus weights of 5kg to 25kg provides a total of a nice round number.
When the bar and collars weight 13.3kg, it means you need to account for the 3.3kg. Maybe it’s just me but that slightly fries my brain.
The bar and weights set comes with metal spring collars to hold the weight plates on the bar but I prefer the plastic release clip version that cost a bit extra but are easier to use.
I have been using the bar and weights for deadlifts mainly and if I want to use it for bench presses and squats I will need to buy a weight bench and squat rack. I am happy with the quality of the Mirafit products so this is my next step.
If you are looking for a good quality, durable and robust home weights bar and weight plates, the Mirafit set up is a good choice in my opinion.