The Mental Health Benefits of Strength Training

The benefits of strength training tend to focus on getting bigger and physically stronger.

However, research is showing that strength training can have a huge impact on mental health and well-being as well.

Here are four ways that happens.

Reduces Depression and Anxiety

We’ve all been there, and some live there. Depression and anxiety can have massive negative effects on daily lives and interactions with others.

Studies have shown that regular strength training can significantly reduce feelings of sadness, tension, worry and enhance overall mood (1, 2). These positive effects can be attributed to the release of endorphins, which basically are your brain’s all-natural happy pills. (1,2)

Boosts Self-Confidence and Self-Esteem

Strength is never a weakness. Aside from making the task of carrying the groceries easier, regular strength training can have a huge positive impact on self-confidence and self-esteem.

As people get stronger, it’s not uncommon to see positive changes in physical appearance, a sense of accomplishment and increased feelings of competence. As these things happen, there’s an improvement in self-worth that tend to make people feel better. (3, 4)

Stress Reduction and Better Coping Mechanisms

Few things feel better than smashing a massive set of squats or getting a new personal best. Regular exercise, and especially strength training, has been shown to help decrease perceived stress and help improve coping with daily stressors.

Exercise may stimulate the production of brain chemicals such as norepinephrine, which play a role in stress regulation and helps maintain a balanced mood. (5, 6)

Enhanced Cognitive Function

Strength training isn’t just for meatheads. It has been shown to improve cognitive functions as well as memory.

Strength training increases blood flow to the brain, improving activity and supporting the growth of new brain cells. All of these combined can lead to an improvement in attention, focus, and overall cognitive performance.

These are all good things, even if your goal isn’t to get a bigger set of arms or a six pack for the beach. (7, 8)

Get Started With Strength Training Today

The mental health benefits of strength training go beyond physical changes. Participating in regular strength training can have a huge impact on overall mental well-being.

The reduction in symptoms of depression and anxiety, pumping up self-confidence, improving stress management and enhancing cognitive performance are all worth picking up some heavy circles regularly.

Regular strength training can contribute to a healthier mind-body connection and overall improved mental health. Remember, it is important to consult with a healthcare professional before starting any new exercise regimen, particularly if you have any preexisting health conditions.

Sources:

1. Schuch FB, Vancampfort D, Richards J, et al. Exercise as a Treatment for Depression: A Meta-analysis Adjusting for Publication Bias. J Psychiatr Res. 2016;77:42-51.
2. Gerber M, Brand S, Elliot C, et al. Aerobic Exercise Training and Generalized Anxiety Disorder: A Pilot Study. Psychother Psychosom. 2014;83(1):49-57.
3. Annesi JJ, Unruh JL, Marti CN, Gorjala S. Effects of The Coach Approach Intervention on Dropouts, Recurrence, and Exercise Adherence for Older Adults in Long-Term Group Exercise. J Aging Phys Act. 2017;25(1):30-8.
4. Goins J, Gauvin L, Stikuts D, Kestens Y, Kestens Y, Rejeski WJ. Systematic Observation of Parks and Recreation Areas: Coding Manual. University of Waterloo; 2012.
5. Wegner M, Helmich I, Machado S, et al. Effects of Exercise on Anxiety and Depression Disorders: Review of Meta-analyses and Neurobiological Mechanisms. CNS Neurol Disord Drug Targets. 2014;13(6):1002-14.
6. Knab AM, Bowen RS, Hamilton AT, et al. Habitual Physical Activity Levels Do Not Predict Stress-Induced Increases in Blood Pressure. J Strength Cond Res. 2012;26(11):2990-7.
7. Loprinzi PD, Kane CJ. Exercise and Cognitive Function: A Randomized Controlled Trial Examining Acute Exercise and Free-Living Physical Activity and Sedentary Effects. Mayo Clin Proc. 2015;90(4):450-60.
8. Pontifex MB, Saliba BJ, Raine LB, et al. Exercise Improves Behavioral, Neurocognitive, and Scholastic Performance in Children with Attention-Deficit/Hyperactivity Disorder. J Pediatr. 2013;162(3):543-51