Improving Mood through Weight Training: Strengthen Your Mind by Building Muscle
The Mental Health Benefits of Resistance Training
Resistance training, a form of exercise that focuses on building muscle strength, has been shown to have positive effects on mental health. Here's an overview of the evidence-based benefits:
Impact on Depression and Anxiety
Resistance training has been associated with reduced symptoms of depression and anxiety in various populations. For instance, a significant meta-analysis on children and teens found that mixed-mode programs, which include resistance training, effectively reduced depression, particularly in those with depression or ADHD [1]. In older adults, resistance training has been shown to decrease depression levels by 45% after 16 weeks [1 Trusted Source 2018 - JAMA Psychiatry]. Light resistance activities have also been shown to be effective in reducing anxiety in young people [1].
Impact on Dopamine Levels
While direct research on the impact of resistance training on dopamine levels is limited, regular exercise, including resistance training, is known to boost neurotransmitter levels such as dopamine, which plays a crucial role in mood regulation and motivation [3]. One possible reason for the dopamine increase is that exercise increases the production of the enzyme that converts tyrosine to dopamine [5 Trusted Source 2021 - Neuroscience Letters].
Impact on Self-Esteem
Exercise, including resistance training, is generally associated with improved self-esteem. This is partly due to the psychological benefits of physical activity, such as enhanced body image and confidence gained from achieving fitness goals [3]. Adults who enrolled in a 12-week resistance exercise program reported a 12% increase in their self-esteem scores [7 Trusted Source 2019 - Journal of Human Sport and Exercise].
Brain-Protective Compounds
Resistance training is linked to improved cognitive function and may enhance the production of brain-protective compounds. For example, resistance training in older adults has been shown to correlate with neurochemical markers of brain health, suggesting a protective effect against cognitive decline [5]. Additionally, exercise can stimulate the release of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), which supports neuronal health and resilience [3].
Moreover, myokines produced during resistance training can increase the production of new brain cells and connections [10 Trusted Source 2021 - Life Human study]. These myokines can also protect brain cells from damage [10 Trusted Source 2021 - Life Human study].
Improved Brain Health
Resistance training can improve brain health for all-rounded wellbeing. By reducing depression and anxiety, boosting dopamine levels, improving self-esteem, and enhancing the production of brain-protective compounds, resistance training offers a comprehensive approach to mental health improvement.
- After 10 weeks, 80% of older adults performing resistance training 3 times/week were successfully classified as non-depressed on a clinical level [2 Trusted Source 1997 - The Journals of Gerontology].
- Adults performing resistance training for 8 weeks experienced a 20% reduction in anxiety scores [3 Trusted Source 2020 - Scientific Reports].
- A major review of 113 studies found that exercise improves self-esteem levels [6 Trusted Source 2005 - Journal of Sport and Exercise Psychology Systematic and meta-analysis].
- Nine out of 12 studies in a review established that a minimum of 6 weeks of training lowered anxiety scores in different population groups.
- Got an upcoming presentation that you are anxious about? Add squats and crunches as tools in your anti-anxiety prep box.
- Resistance training can help improve mood and drain away negative thoughts.
- Resistance training can provide benefits for men and women of all ages.
- Resistance training can improve muscle strength, fitness levels, and confidence which further adds to improvements in body-image and self-esteem levels [8 Trusted Source 2010 - American Journal of Lifestyle Medicine Human study].
- Pump up brain-protective compounds with resistance training.
Resistance training, a form of exercise that improves muscle strength, has been found to boost dopamine levels, which plays a crucial role in mood regulation and motivation. Additionally, regular resistance training has been associated with reduced symptoms of depression and anxiety in various populations, making it a potential tool for health-and-wellness and mental-health improvement.
