Using strength training to reduce stress

Strength training is about more than having the biggest biceps and being physically dominating.  As time goes on people are smashing the stereotype of muscle beach, male only gym bros and the free weight section being a source of fear.  People are waking up to the true benefits of strength training for your body and mind.

Multiple studies have shown strength training to be an effective way to reduce anxiety and depression.  Here are the reasons why.

Mastery

A sense of achievement, hitting a goal and being able to do something you once didn’t think possible, releases endorphins in the brain. Strength training by nature gives a quantifiable way to measure your progress and give the feeling of mastery.

This leaves you feeling more competent and can help build confidence in other areas of your life.

Good Habits

Strength training involves commitment and consistency. Building training into your routine builds a healthy habit.  Of course training has health and fitness benefits in itself, but the forming of good habits is actually beneficial too.  Creating a new habit can be empowering, as you feel more in control of your life, boosting self-esteem.

Your brain loves to work in patterns, so predictability and routine offers the structure that we need to reduce stress.

Mind-Body Connection

When training with weights we move with the intent of working a specific muscle or muscle group.  This improves mind-muscle connection and tunes us in to our bodies as a guide. This is a form of mindfulness, keeping us rooted in the moment and reducing anxiety.

Building trust with your body is also confidence building.

Exercise

Exercise is a well established remedy to stress and a way to improve overall physical and mental health.  Any and all movement is better than none when it comes to exercise. Resistance training however leads to better physical functioning, can reduce blood pressure and strength training around the joints leads to improved stability..

Hormonal Health

Strength training is known to reduce cortisol (also known as the stress hormone), whilst increasing feel-good hormones like dopamine and endorphins.  Hormonal health is important for emotional regulation and overall anxiety levels.

Strength. It’s in us all.