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 with increased antidepressant effects when combined with strength training [3].
Consistent strength training does not mean that it is a constant all out effort, though what is important for progress is creating a sustainable plan rather with small wins rather. A lot of times there may be a perspective that one needs to train everyday. The reality of it 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 that just one 60 min session a week will reduce all cause mortality by 27%[4]. The most optimal plan is going to be one that is consistent and may also 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 if 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 to get your usual dose of strength training to help feel better. In application, this may look like lifting 10-20lbs less than your usual weight intensity but making sure the lifts feel smooth without a straining effort. What we are looking for here is the individual to feel better after the workout and not be drained.
