Strength Training’s Mental Health Benefits

October 2013

Many of the benefits of strength training have gradually become more widely known over the past few years. The ability of this form of exercise to maintain or increase bone density, reduce the risk of musculoskeletal injuries, increase stamina, improve blood lipid profiles, enhance glucose metabolism and insulin sensitivity, improve body composition, lower blood pressure, correct posture, and improve functional capacity for people of all ages including the elderly is gradually moving outside the realm of academic knowledge into the mainstream. When it comes to exercise and mental health, the common perception is that aerobic exercise like walking, running or cycling is beneficial. However, recent studies are demonstrating more and more that strength training also has the miraculous power to transform mood.

Anxiety

Anxiety is a very common problem that affects approximately 15% of the population with symptoms that last anywhere from 15-30 days per month. Anxiety can range from a minor annoyance to debilitating. It is manifested in feelings of nervousness, fear, apprehension and worry. Short term anxiety related to specific events, such as a test or new challenge at work, is normal. However, prolonged symptoms can lead to sleep disruptions, mental distress, body pain, poor health, and limitations to physical activity. Strength training can improve the symptoms of anxiety – and interestingly, several studies have found that moderate intensity resistance training is more effective than high intensity in this regard.

Cognition

Cognition is the ability of the brain to absorb knowledge through thought, experience and senses. Executive function, seated in the prefrontal cortex, is the part of the brain that is responsible for the higher level cognitive processes of organization, sequencing, time management, working memory, and task completion. Of note is that poor executive function is the hallmark of the common affliction ADHD (Attention Deficit Hyperactivity Disorder), which affects both children and adults. Without proper executive function, a person is unable to transform great ideas into a cogent piece of written work, or even plan an itinerary for a trip. Executive function, as with other facets of cognition, tend to decline with age. A great amount of research looking at older adults has been undertaken, and it has been shown that strength training improves several aspects of cognition on older people. This is most vivid with respect to memory related tasks. Additionally, major improvements in executive function have been elicited with resistance training and cardiovascular training alike.

Depression

Depression is not occasionally sadness – it is prolonged feelings of hopelessness and helplessness, which results in mood disturbances, fatigue, lack of motivation, insomnia or excessive sleep, restlessness, agitation, and/or body weight fluctuations. Although the results of studies on resistance training and mild depression are mixed – some show benefit, some do not – studies on clinical depression demonstrate marked improvement in symptoms. Strength training for mild depression may be helpful, but it is possible that the optimal dose has not yet been established.

Self-Esteem

Self-esteem is a person’s opinion of him/herself, and is related to self-worth, self-respect, and self-integrity. High self-esteem is strongly associated with positive physical and mental well-being. Resistance training has unequivocally been shown to improve self-esteem in healthy adults of all ages, in populations with cancer and depression, and in people undergoing cardiac rehabilitation.

Sleep

Ahhh, sleep. We spend 30% of our lives sleeping – at least we are supposed to! – and insufficient sleep is detrimental to our physical and mental health. Consistent sleep deprivation of less than 6 hours a night is associated with cognitive impairment, mental illness, hypertension, obesity, cardiovascular disease, stroke, daytime sleepiness, motor vehicle accidents, and a diminished quality of life. The literature to date reveals that physically active individuals usually have healthy sleep patterns and a lower risk for sleep apnea. Moreover, depressed individuals with sleep disorders show a 30% improvement in sleep from a regular resistance training intervention. These results tend to appear after 8-10 weeks of consistent resistance training.

Exercise Specialist Recommendations

  • My advice is quite simple – start to strength train. However, this comes with several caveats:
  • Start very slowly, with at least 24 hours in between workouts.
  • Consult with an exercise professional – one with a well-regarded certification from an externally accredited organization like ACE or NSCA – for a well-designed program that takes any limitations or challenges into account.
  • Focus initially on core stabilization, which will help you avoid injury.
  • Do NOT adopt a program you see in a magazine!
  • Focus on proper form and technique – a professional can help with this.
  • Learn how to stretch properly also – and stretch after your strength training workout.
  • Enjoy the process of becoming strong and more capable!