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by Michelle Sutton-Kerchner
Resistance training can do more than strengthen muscles. Need some mental fortitude? Grab a dumbbell …
Many are aware, and reap the benefits, of aerobic exercise’s ability to improve mood. Often, results are noticed within about 20 minutes of starting exercise. Endorphins are released, tension melts, and the mind is engaged in the moment. In addition to “getting your cardio on,” recent meta-analysis shows a strong connection between resistance training and mental health.
The Studies
The studies on resistance exercise training, as it is called in the reports, included 2,000 participants. The outcome showed decreased episodes of depression and depressive symptoms, regardless of participants’ gender, age, fitness level, and improved physical strength. In other words, everyone benefited—not just those who morphed into a championship bodybuilder.
These recent studies build on former research that determined other brain-related benefits from strength training, including improved memory, sleep quality, and decision-making. (Ready to grab a kettlebell yet?)
The Link
The direct cause between lifting weights and an improved mental state is not clear. Like the effects of aerobic exercise, endorphins (feel-good hormones) are released. Always helpful!
Another theory suggests exercise increases heart rate, perspiration, and respiration much the same as anxiety does. By routinely subjecting the body to this reaction through healthy forms of activity, when anxiety and emotional distress occur, you may react with less alarm. Also, some believe an increase in the body’s core temperature warms the brain stem, which induces relaxation.
Often, depression includes feelings of low self-worth, worry, incapacity, and rumination of negative thoughts. Weightlifting specifically combats such emotions. It demands careful attention with every rep and set to ensure proper form and avoid injury. By nature, strength training helps you feel stronger and empowered. Consider it as lifting that heavy cloak of depression to reveal your true, well-loved self.
Exercise of all types also helps ease depression connected to poor body image. Regardless of size or self-perceived blemishes, sculpting your physical being into a healthier, muscular entity creates a sense of pride and self-worth. This has nothing to do with numbers on a scale.
Some Statistics
A variety of studies determined:
- Eighty percent of older adults with depression experienced significantly reduced symptoms after 10 weeks of resistance training.
- Adults over age 60 years who were depressed reduced their symptoms by 50 percent by following a high-intensity resistance training program.
- Although the strength-training programs’ components varied, evidence supports the positive effects of supervised training routines less than 45 minutes in duration. The supervision adds an element of social support, which is also a helpful factor in dealing with depression.
The Prescription
More studies are required to determine the best exercise regimen to help prevent and ease depression. We cannot yet indicate precisely how many reps, what type of fitness equipment/weights, and which cardio workouts yield the best results. A well-balanced workout is known to be best for physical health. Likely, the same is true for the mind.
As for duration, consistency is critical for long-term help against depression and anxiety. Combat emotional distress daily with exercise. On days it is difficult to get out of bed, accept that exercise may be limited to walking around your yard. Do what you can.
The majority of exercise’s protective effect against depression occurs after the first one- to two-hour workouts each week. Those initial weekly workouts act as insurance for a better disposition all week long.
Important
Do not eliminate other forms of treatment for depression, anxiety, and other health issues. This includes the use of medication and therapy. Strength training, and exercise in general, helps myriad health concerns. However, sometimes, we need extra support before complementing the journey to improved mental health with fitness. Be the brave one who seeks help of all kinds. You are strong enough to grow stronger.
Sources
“Can Weightlifting Treat Depression?” by Anna Medaris Miller at usnews.com.
Healthypeople.gov
“Lifting Weights May Help with Depression,” by Devon Frye at psychologytoday.com.
“The Power of Exercise,” by Jamie Ducharme, Time, updated reissue of special edition, spring 2019.
