Exercise + Mental Health What the Research Says
When we think about treating depression and anxiety, the first things that often come to mind are therapy and medication. But what if lifting weights and doing some resistance exercises could also play a role in improving mental health? According to new research, resistance training—also known as strength training or weightlifting—is emerging as an effective tool in the fight against depression and anxiety.
In this post, we'll take a closer look at how resistance training impacts mental health and why you might want to consider adding it to your routine.
What is Resistance Training?
Resistance training refers to exercises that involve working against a force, whether that’s through using dumbbells, resistance bands, or even your own body weight. Common types of resistance training include:
Weightlifting
Bodyweight exercises like squats or push-ups
Resistance band exercises
While it's well-known for improving physical strength, building muscle, and boosting metabolism, recent studies suggest its benefits go beyond just the physical.
The Link Between Exercise and Mental Health
It's no secret that physical activity can boost your mood. Activities like running and swimming have long been associated with the release of endorphins, often referred to as the body's "feel-good" hormones. But resistance training has started to shine in this area, with studies showing it has the power to significantly reduce symptoms of both depression and anxiety.
New Research on Resistance Training
Recent studies have been delving deeper into the mental health benefits of resistance training. In one comprehensive analysis, researchers examined multiple trials involving individuals with depression and anxiety. What they found was remarkable: participants who engaged in regular resistance training experienced notable reductions in their symptoms compared to those who didn’t.
Some key findings include:
Reduced Depression Symptoms: People who participated in resistance training experienced improvements in mood, energy, and overall well-being.
Decreased Anxiety Levels: Anxiety, which often comes with racing thoughts and nervous energy, was found to diminish with consistent strength training exercises.
Boost in Self-Esteem and Confidence: Gaining physical strength often comes with a mental boost. Feeling stronger can lead to increased self-worth and confidence, further aiding mental health.
Why Does Resistance Training Work?
While researchers are still exploring exactly how resistance training improves mental health, there are several potential explanations:
Neurochemical Changes: Like other forms of exercise, resistance training can trigger the release of endorphins. These neurochemicals are known to reduce pain and stress, offering a natural mood boost.
Improved Sleep: Strength training can enhance sleep quality, which is crucial for managing mental health. Poor sleep is often linked to increased anxiety and depression.
Increased Resilience to Stress: Resistance training is physically challenging, and overcoming those challenges can help the body and mind better cope with stress in day-to-day life.
Structured Routine: Having a set workout plan can provide a sense of purpose and structure, which is helpful for those struggling with mental health issues.
How to Get Started with Resistance Training
If you’re interested in trying resistance training to improve your mental health, the good news is that it’s highly accessible and adaptable to your fitness level. You don't need to lift heavy weights to get started. Simple bodyweight exercises like squats, lunges, or push-ups can be just as effective.
Here are a few tips to help you begin:
Start Small: Begin with short, manageable sessions—around 20 to 30 minutes, two to three times a week.
Mix It Up: Use a combination of bodyweight exercises, resistance bands, or light weights. As you progress, you can gradually increase the intensity.
Stay Consistent: Like any exercise, the mental health benefits of resistance training come with time. Consistency is key to seeing improvements in both your physical and mental well-being.
Don’t Go It Alone: If you’re new to resistance training, consider joining a gym or working with a trainer who can help you learn proper form and keep you motivated.
Final Thoughts
The idea of using resistance training to fight depression and anxiety may seem surprising, but the growing body of research makes it hard to ignore. As more people discover the mental health benefits of strength training, it’s clear that the mind and body are closely connected.
Whether you're looking to reduce symptoms of anxiety, improve your mood, or simply boost your overall well-being, resistance training could be a valuable part of your mental health toolkit. So, why not give it a try? The benefits might just be heavier than the weights you're lifting!
Thoughts or Comments?
Let me know below👇🏻
