The Importance of Strength Training for Mental Health
Strength training, often associated with building muscle and improving physical fitness, also plays a significant role in enhancing mental health. While its physical benefits are well-known, the psychological and emotional benefits of strength training are increasingly being recognised. Here’s why strength training is important for mental health:
1. Reduces Symptoms of Depression and Anxiety
- Endorphin Release: Strength training triggers the release of endorphins, often referred to as “feel-good” hormones. These chemicals in the brain act as natural painkillers and mood elevators, helping to alleviate symptoms of depression and anxiety.
- Improved Self-Esteem: Regular strength training can lead to visible physical changes, such as increased muscle tone and strength, which can boost self-esteem and body image, both of which are closely linked to mental well-being.
2. Enhances Cognitive Function
- Improved Memory and Learning: Strength training has been shown to enhance cognitive function, particularly in areas related to memory and learning. This is due to increased blood flow to the brain and the release of brain-derived neurotrophic factor (BDNF), a protein that supports brain health.
- Better Focus and Concentration: The discipline and focus required during strength training sessions can translate to improved concentration and mental clarity in daily life.
3. Reduces Stress
- Stress Hormone Regulation: Strength training helps regulate cortisol, a hormone that is released in response to stress. By keeping cortisol levels in check, strength training can help mitigate the negative effects of chronic stress, such as anxiety, fatigue, and irritability.
- Mind-Body Connection: The physical exertion involved in strength training provides a healthy outlet for releasing pent-up stress, helping you feel more relaxed and centred.
4. Promotes Better Sleep
- Improved Sleep Quality: Regular strength training can help regulate sleep patterns, leading to deeper and more restful sleep. Good sleep is essential for mental health, as it allows the brain to process emotions, consolidate memories, and repair itself.
- Reduced Insomnia: For those who struggle with insomnia or restless sleep, strength training can be a natural remedy by helping to regulate the body’s circadian rhythms.
5. Builds Resilience and Mental Toughness
- Overcoming Challenges: Strength training requires perseverance and the ability to push through discomfort, which can build mental toughness. This resilience can carry over into other areas of life, helping individuals cope with stress, adversity, and challenges.
- Sense of Achievement: Setting and achieving strength training goals, such as lifting heavier weights or completing more repetitions, fosters a sense of accomplishment and motivation, which can positively impact overall mental health.
6. Supports Social Connections
- Community and Support: Many people engage in strength training in group settings, such as gyms or fitness classes. These environments can provide social support, reduce feelings of isolation, and build a sense of community—all of which are beneficial for mental health.
- Shared Goals: Working out with others who have similar fitness goals can create a supportive network, enhancing motivation and fostering a positive social environment.
7. Regulates Emotions
- Emotional Balance: The physical activity involved in strength training helps regulate emotions by promoting the release of neurotransmitters like serotonin and dopamine, which are essential for maintaining emotional balance and stability.
- Reduced Aggression and Anger: Strength training can serve as a healthy outlet for aggression and anger, allowing individuals to release negative emotions in a controlled and productive way.
8. Encourages Mindfulness
- Focus on the Present: Strength training requires concentration and mindfulness, as proper form and technique are crucial to avoid injury. This focus on the present moment can act as a form of meditation, helping to quiet the mind and reduce anxiety.
- Mind-Body Awareness: By paying attention to how your body feels during exercises, you become more attuned to your physical and mental state, promoting a deeper connection between mind and body.
Conclusion
Strength training offers a wide range of mental health benefits, from reducing symptoms of depression and anxiety to improving cognitive function and emotional regulation. By incorporating strength training into your routine, you can build not only physical strength but also mental resilience and well-being. Whether you’re lifting weights, using resistance bands, or doing bodyweight exercises, the mental health benefits of strength training are profound and contribute to a healthier, more balanced life.
My experience of Strength Training with Fit20
fit20 Edinburgh South Gyle | Contact
As a business owner and a Mum, I really understand the stresses and strains of everyday life, but as a counsellor I also appreciate that exercise is not only important for your physical health but it has a significant impact on mental well-being and can play a crucial role in improving your overall mental health.
For over a year now, I have attended Fit20 Gym. The team welcomed me into the gym, which is nicely set up, clean, unintimidating and what feels like a safe place for someone who may feel nervous or anxious about starting the process. The initial session was all about me, what I wanted to get from exercise, any injuries that I have or have had and generally how the Fit20 process works.
I now attend Fit20 once a week for just 20 minutes and carry out slow motion, strength training. The training feels like I am challenging myself but in a manageable way, that is less likely to cause injury.
The small team really knows their stuff and are qualified specifically through Fit20 to a high, standard, and they are with you throughout the sessions, ensuring that you are using the machines correctly, that you are positioned right and getting the very best out of the exercise in the safest possible way. The gym has a relaxed manner that, I believe, would put the most anxious of clients at ease during these workouts.
After only 12 sessions, my strength had increased by 15% and has continued to build over the year to an overall 40% increase. I am feeling that I have more energy and I am motivated to continue on my fitness journey for both my physical & mental health.
The fit20 method of high-intensity, low dosage strength training increases endurance and stamina that overflows into one’s everyday life. This can bring significant physical results. In this post, fit20 Exeter owner, Duncan Attwood looks at some of the less obvious benefits of our unique strength training programme – the mental health advantages.
