The connection between physical activity and mental health has long been recognized, but a new study offers fresh insights into how strength training specifically might help manage symptoms of depression. The research, involving 62 young adults, revealed that both resistance training and quiet rest significantly improved mood in participants.
The Study: Strength Training vs. Quiet Rest
The research, published in a scientific journal, recruited 62 young adults aged around 27, some of whom experienced subclinical anxiety or major depressive disorder. Half participated in an eight-week strength training program, while the other half joined a waitlist for future sessions. The training involved moderate-intensity sessions with two sets of eight to 12 repetitions for eight different exercises targeting major muscle groups.
Researchers monitored participants’ moods before and after each session, tracking changes in depressive symptoms over time. The results showed that mood improved after just one strength training session, and this improvement was comparable to that achieved through quiet rest.
Why Strength Training May Help
While aerobic exercise has more evidence backing its mood-boosting effects, strength training appears to offer similar benefits. Experts suggest several potential reasons for this:
- Neurotransmitter Regulation: Exercise impacts chemical messengers in the brain that influence mood and communication between nerve cells.
- Hormonal Effects: Strength training may enhance the effects of insulin-like growth factor-1 (IGF-1), a hormone involved in protecting brain neurons, particularly in mood-regulating areas like the hippocampus.
- Sense of Accomplishment: Lifting weights can foster feelings of strength and capability, contributing to improved self-esteem.
Bridging the Research Gap
Although aerobic exercise has been extensively studied for its mental health benefits, there’s been less research on resistance training. According to lead researcher Darragh O’Sullivan, PhD, both forms of exercise likely affect the brain through shared mechanisms, including changes in brain structure and reduced inflammation. However, strength training may have unique advantages due to its impact on specific hormones.
Putting the Findings Into Practice
If you’re new to exercise, remember that any form of movement—whether aerobic or strength-based—can help improve mood. For those interested in strength training, experts recommend focusing on compound exercises that target major muscle groups. Sessions conducted at moderate to high intensity may yield mood-boosting effects within 10 minutes of completion.
The Takeaway
While more research is needed to fully understand the link between strength training and depression, this study adds to the growing evidence that lifting weights can be a powerful tool for mental well-being. Combined with a balanced fitness routine that includes both cardio and strength training, resistance exercise can be a valuable component of a holistic approach to managing depression
