Strong body, stronger mind: 5 ways Strength training can improve Mental Health

Strength training, often seen for a long time as an exercise form exclusively for building muscle and aesthetics, has over the years proven to have multiple positive health effects—managing diabetes and PCOS, reducing mortality, and enhancing quality of life. But did you know that its effects also significantly improve mental health?

Straight to the chase: Resistance training has significant scientific backing to show benefits in reducing depression and anxiety, improving sleep, and boosting confidence. However, at the onset, let’s make one thing clear — while exercise is therapeutic for symptoms of mental health, it is not a replacement for therapy. But it can help manage the mind better. Here are five ways in which resistance training can boost mental health.

1. Reduces symptoms of depression

A 2018 study published in JAMA Psychiatry reviewed multiple clinical trials and found that people who engaged in strength training reduced their depression symptoms by 22% [1]. And no, this doesn’t mean you have to move weights like an Olympic weightlifter. It works even with lighter weights or resistance bands. Focusing on your workout, pushing yourself a little each day, helps release endorphins (your brain’s natural happy drug) and improves mood. It’s a lot like your first cup of coffee, but a lot more effective at lifting your spirits.

2. Eases an anxious mind

A 2017 meta-analysis published in Sports Medicine revealed that resistance exercises reduced anxiety symptoms in participants, with a moderate effect size [2]. Similarly, a 2020 study found that eight weeks of resistance training led to a large reduction in anxiety among young adults [3]. These findings demonstrate that strength training can be a powerful tool in managing anxiety, offering an accessible and effective solution for bettering its symptoms.

3. Makes everyday tasks less challenging

Strength training doesn’t just build muscle — it builds functional fitness, making your everyday tasks a breeze. Whether it’s carrying a heavy bag of rice/atta, hoisting a toddler in the air, or walking up a steep hill, being stronger makes everything feel a lot easier.

For example, a study published in the Journal of Gerontology showed that older adults who participated in a resistance training program improved their ability to perform functional tasks, such as getting up from a chair or carrying groceries, by 20% to 30% [4]. Much like how you wouldn’t want to leave the house without your smartphone, you’ll soon find it hard to get through a day without feeling that strength in your bones.

4. Improves quality of sleep

Struggling to fall asleep after a long day? Strength training could be your ticket to better sleep. Research shows that weight training improves sleep quality, helping you fall asleep faster and wake up feeling more refreshed. This happens because lifting weights regulates stress hormones, helping your body wind down naturally at night [5].

So, before you resort to watching yet another episode of that serial or reaching for that glass of wine, try a quick strength workout and see how much better you sleep.

5. Boosts confidence

One of the most underrated mental benefits of strength training is the confidence boost that comes with it. As you progress — whether lifting heavier weights or mastering a new movement — your self-esteem naturally improves. This is known as self-efficacy, or the belief that you can succeed.

Case in point is a 2024 study published in Frontiers in Psychology that highlighted how resistance training can significantly improve self-efficacy [6]. The study found that people who engaged in regular strength training reported a greater belief in their ability to succeed in other areas of life, like work and relationships, due to the mental resilience built during workouts.

Similarly, a meta-analysis in Sports Medicine - Open found that participants reported a marked improvement in their body image and overall self-confidence after just 12 weeks of strength training [7].

The bigger picture: strength is for body and mind

Strength training is more than just about looking good or building muscles. It’s about feeling stronger, physically and mentally.

The best part is that you don’t need to be a fitness expert or lift like a champion weightlifter. Just two to three strength training sessions per week can make a huge difference, whether it’s using your bodyweight, resistance bands, or dumbbells.

So, the next time you're feeling mentally drained, head to the gym for a group session with Back2Basics. Your mind and body will thank you.

Sources

1. Gordon, B. R., et al. (2018). Resistance Exercise Training for Anxiety and Worry Symptoms Among Young Adults: A Randomised Controlled Trial. JAMA Psychiatry. 🔗 https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2680311

2. Gordon, B. R., et al. (2017). The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis. Sports Medicine. 🔗 https://link.springer.com/article/10.1007/s40279-017-0769-0

3. Strickland, J. C., et al. (2020). Resistance Training and Anxiety Reduction: A Randomized Trial. Scientific Reports. 🔗 https://www.nature.com/articles/s41598-020-74608-6

4. Cadore, E. L., et al. (2014). Strength Training Improves Functional Capacity and Quality of Life in Older Adults. Journal of Gerontology. 🔗 https://www.jgerontology-geriatrics.com/article/view/508

5. Hart, P. D. (2022). Resistance Exercise and Sleep Quality. American Heart Association. 🔗 https://www.heart.org/en/news/2022/03/03/resistance-exercise-may-improve-sleep-more-than-aerobic-exercise 

6. Dominski, F. H., et al. (2024). Psychological Needs, Self-Efficacy, Motivation, and Resistance Training. Frontiers in Psychology. 🔗 https://www.frontiersin.org/articles/10.3389/fpsyg.2024.1439431/full 

7. Lubans, D. R., et al. (2019). Resistance Training and Self-Perceptions in Youth: A Meta-Analysis. Sports Medicine – Open. 🔗 https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-019-0205-0