Strength Training: How It Enhances Mental Well-Being

Mental well-being is greatly boosted by strength training, as we can reduce the thinning of regions in the brain that are involved with memory formation [1]. If strength training could be prescribed in a pill, it would likely be one of the most effective pills against depression [2]. Consistent training elevates mood and feeling of well-being in a sustainable manner. Strength training also has an added effect of helping individuals sleep better. It has also been shown that individuals who are taking medication for depression will benefit from increased antidepressant effects when it is combined with strength training [3].

Consistent strength training does not mean that it is a constant all-out effort. What is important for progress is creating a sustainable plan with small wins. A lot of times there may be a perspective that one needs to train every day. The reality is that when one starts a new strength training habit, even once a week is a great place to start. As we mentioned in a previous post, just one 60-minute session a week will reduce all-cause mortality by 27% [4]. The most optimal plan is going to be one that is consistent, can be built upon without using up a lot of mental effort, and has positive associations with it; i.e. when you come to Rise we are not going to make you do burpees.

There is an interesting research study that showed strength training itself, regardless of whether one is getting stronger, will still give antidepressant benefits [5]. This is important during times of maintenance, when life is more demanding than usual, to make sure you get your usual dose of strength training to help you feel better. In application, this may look like lifting 10–20 lbs less than your usual weight but making sure the lifts feel smooth without a straining effort. What we are looking for here is for the individual to feel better after the workout and not be drained.

References

1. Sedentary behavior associated with reduced medial temporal lobe thickness in middle-aged and older adults (PLOS ONE)
2. The Benefits of Exercise for the Clinically Depressed
3. Efficacy of exercise combined with standard treatment for depression compared to standard treatment alone: A systematic review and meta-analysis of randomized controlled trials
4. Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis
5. Association of Efficacy of Resistance Exercise Training With Depressive Symptoms