Strength training might do more for your body than build muscle.
A growing body of research suggests resistance training may also help reduce symptoms of anxiety and depression, two mental health conditions that affect millions of Americans every year. Recent federal data found that roughly one in five U.S. adults reported symptoms of anxiety or depression.
One large meta-analysis published in JAMA Psychiatry looked at 33 clinical trials involving nearly 1,900 people and found that resistance training was linked to significant improvements in depressive symptoms.
Researchers say strength training should not replace therapy, medication, or professional care. But it may be a powerful addition to an overall mental-health routine.
Why Strength Training May Help Your Mental Health
Scientists believe lifting weights may improve mental health in several ways. According to a 2024 study, resistance training can increase endorphins, the chemicals often linked to improved mood and lower stress. Strength training may also boost levels of brain-derived neurotrophic factor (BDNF), a protein connected to brain health and mood regulation.
There’s also a mental side to training that goes beyond biology. Strength workouts create structure, routine, and measurable progress. Adding five pounds to a lift or sticking to a workout plan for a few weeks can help build confidence during stressful periods.
Experts Say Modern Life Is Keeping People Stressed Out
Mental-health experts say constant notifications, social media, and screen time may be overwhelming the nervous system. Dave Rabin, MD, PhD, a board-certified psychiatrist and author of A Simple Guide to Being Alive, says many people spend too much time reacting to technology instead of using it intentionally.
“In general, to avoid continuing to be an involuntary member of the dopamine economy, we must always strive to use technology with intention,” Rabin says. “Do not doom scroll or scroll socials when you’re bored.”
That nonstop stimulation can leave people feeling anxious, distracted, and mentally drained. Exercise, especially resistance training, may help by giving the body a healthy outlet for stress. Over time, researchers say strength training may also help improve resilience by teaching the body to better handle physical and mental stress.
Related: Trainer: Why Men Over 40 Should Be Doing Box Squats for Long-Term Strength
Exercise Works Best Alongside Sleep, Therapy, and Recovery
Experts say exercise is most effective when combined with other healthy habits. Ryan Griggs, PhD, executive medical science liaison for GeneSight, a genetic test that helps guide psychiatric medication decisions, says mental wellness usually requires multiple tools working together.
“Sleep, exercise, therapy, lifestyle interventions—they’re all important for mental wellness, especially in individuals who may be struggling with conditions like depression or anxiety,” Griggs says.
Simple Strength Training Habits That May Support Better Mental Health
You don’t need an elite-level training program to start feeling the mental-health benefits of exercise. Experts say the biggest wins often come from consistency, recovery, and reducing stress wherever possible.
Here are a few practical strategies worth trying:
- Lift a few times per week: Aim for two to three strength-training sessions weekly using basic movements like squats, presses, rows, and carries. Consistency matters more than crushing yourself every workout.
- Add easy cardio on recovery days: Walking, cycling, or light conditioning can help lower stress levels, improve mood, and support recovery between lifting sessions.
- Treat your workout like a mental reset: Keep your iPhone in your locker or on Do Not Disturb mode while training. A distraction-free workout can help calm an overstimulated nervous system.
- Wear gear you’ll actually want to train in: Comfortable workout apparel can remove friction from your routine. Pieces like Proof's 72-Hour Merino Tee and the Vuori Kore Short are lightweight, versatile options built for both workouts and recovery days.
- Prioritize recovery as much as training:Steve Nandkeshwar, DC, a Silicon Valley-based chiropractor and NASM-certified personal trainer, says recovery tools may also help people mentally decompress. “The modern recovery room is less about looking serene and more about creating a reliable physiologic off-switch.” The Human Touch Super Novo 3.0 Massage Chair is designed to promote relaxation and full-body recovery after stressful days, while CBD Muscle Cream from Extract Labs may help soothe tight muscles after a hard workout.
- Build a simple garage gym setup: Compact home-gym equipment like REP's Dip Attachment 2.0 can add challenging bodyweight exercises like dips and leg raises without taking up much space.
- Train around other people: Joining a gym, class, or workout group can create accountability and help reduce feelings of isolation, something mental-health experts say matters more than many people realize.
- Don’t obsess over smart-watch metrics: Dr. Rabin says recovery tracking can backfire if it creates more stress. “Self-tracking becomes counterproductive when it starts to result in restlessness and anxiety,” he says.
Strength training won’t replace therapy, medication, or professional mental-health care. But research continues to show it can be a powerful tool for managing stress, improving mood, and building resilience. And for many people, lifting heavy things consistently may be one of the most effective places to start.
Related: Trainer: 5 Moves to Keep Your Knees Pain-Free
from Men's Journal https://ift.tt/mL5riuo
via IFTTT