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It’s not about muscle – it’s about mindset

When you think of strength training, you might think that it’s only for bodybuilders who lift heavy weights, build muscle and sculpt their bodies. But the benefits of strength training go far beyond physical appearance. Strength training can actually help you feel better mentally. Could something as simple as doing push-ups or picking up a dumbbell really make a difference to your mental wellbeing? Let’s take a look.

What is strength training?

Strength training, also called resistance training, are exercises where your muscles work against a force. That force could be your own body weight, resistance bands or weights.

While the positive physical effects of strength training have been understood for centuries, researchers are now looking deeper into how it affects your mind.

One large study found that people who did strength training at least three times a week had fewer symptoms of anxiety and depression. Even training just once a week was linked to better mood. In other words, doing something is better than doing nothing.

How it can boost your mental health

1. Lifting weights lifts your mood

Many people feel better emotionally after a workout; less stressed, more upbeat. Best of all, it’s not just a quick high. Over time, regular training can help to regulate your stress hormones like cortisol, which eases anxiety and tension.

2. Building muscle builds your confidence

There’s something powerful about seeing yourself get stronger – lifting heavier, finishing more reps, pushing past limits. That sense of progress can spill into other areas of your life, reminding you that you’re capable of handling challenges.

3. It helps you sleep better

Poor sleep and poor mental health often go hand in hand. Strength training has been shown to help you fall asleep faster and sleep more deeply. When your sleep improves, so does your emotional wellbeing.

4. It adds structure to your day

Having a regular workout routine gives your day shape and purpose, which is especially helpful if you’re dealing with low motivation or depression. It gives you something to look forward to and a reason to feel accomplished.

Short on time? Intensity matters more

Here’s a bit of unexpected, but good news. You don’t need to work out for hours at a time. In one study, people who trained at higher intensities for shorter periods saw more mental health benefits than those who trained lightly and more frequently.

So, even a short, challenging session can make a difference.

But what if you don’t love it?

Not everyone enjoys strength training at first. You might find it boring or feel unsure of where to start. Maybe staying consistent is hard. That’s completely normal.

The key is to find a version that works for you – lifting weights at the gym, doing bodyweight exercises at home, joining a small group class, or even following a video online.

Also remember, strength training isn’t a magic cure. It works best alongside other tools like therapy, social support and healthy habits. But it’s a powerful tool that’s often overlooked.

Who can benefit the most?

People with mild to moderate anxiety or depression often see the biggest boost from strength training. If you’re facing more severe symptoms, it can still help, but ideally as part of a broader support plan.

Older people can benefit too. Studies show that regular resistance training helps protect memory and decision-making as you age. Keeping your brain sharper for longer is a gift to yourself.

Making strength training easier to start

Struggling with motivation?

That’s okay. If you’re feeling low, finding the energy to start can be the hardest part. Try setting small, realistic goals. Join a class or invite a friend to train with you. A little support can go a long way.

Not hearing this from your doctor?

You’re not alone. Many doctors and therapists don’t talk about strength training as a mental health tool. Public health messaging often focuses on cardio instead. But that’s slowly changing.

The truth is that strength training is affordable, flexible and empowering. You don’t need a gym membership or fancy gear. You just need a willingness to try.

So, what’s stopping you?

Begin small. Try squats, push-ups or planks. Focus on your form, not speed. Slowly increase the challenge over time. Track your progress and celebrate your wins.

Stick with it for a couple of weeks, then pay attention to how you feel both mentally and physically. Are you sleeping better? Are you feeling more focused? Maybe even a little less anxious?

Strength training isn’t about being perfect. It’s about showing up. Every rep is progress, and every session is a small victory, and maybe, just maybe, lifting weights can help lift your spirits.