Building Resilience: The Mental Health Benefits of Strength Training
Building Resilience: The Mental Health Benefits of Strength Training
Strength training offers a range of mental health benefits that can significantly enhance overall well-being. While the term ‘Strength Training’ can sound daunting if you’ve never lifted weights before, it is worth knowing that strength training is relative to the individual. While competitive Strong Woman Viv Taylor may be deadlifting 165kg, someone brand new to strength training may be deadlifting 10kg to begin with. Finding a good coach who understands your background, goals and any trepidation you may have is the key to getting all of the mental and physical benefits to strength training.
Here’s how it can help reduce anxiety and depression, improve mood, and boost cognitive function:
Reducing Anxiety and Depression
Release of Endorphins: Strength training stimulates the release of endorphins, which are natural mood lifters. This chemical reaction can lead to reduced feelings of anxiety and depression.
Stress Relief: Engaging in physical activity helps lower stress hormones like cortisol. The focus required during strength training also acts as a form of mindfulness, diverting attention from worries and promoting relaxation. Especially when learning new techniques and focusing on correct technique.
Improved Self-Esteem: As you build strength and achieve fitness goals, you will experience increased self-esteem and confidence, which can counteract feelings of inadequacy and despair.
Improving Mood
Routine and Structure: Establishing a regular strength training routine provides a sense of structure and accomplishment, contributing to a more positive outlook on life.
Social Interaction: Group classes or training with friends can enhance social connections, reducing feelings of isolation and fostering a sense of community. Our community of like-minded members are welcoming and encouraging to every new person who steps through The Stables doors.
Empowerment and Control: Strength training allows you to take control of your physical health, which can translate into improved mental resilience and a greater sense of control in life.
Boosting Cognitive Function
Enhanced Brain Health: Regular strength training has been linked to increased neurogenesis (the growth of new neurons) and improved brain function, reducing the risk of cognitive decline as one ages.
Improved Focus and Concentration: The concentration required during strength training can enhance cognitive abilities like attention and focus, benefiting everyday tasks and decision-making.
Memory Improvement: Some studies suggest that physical exercise, including strength training, may enhance memory and learning by promoting blood flow and oxygenation to the brain.
Practical Tips for Incorporating Strength Training for Mental Well-Being
Start Small: Begin with manageable workouts to build confidence. Gradually increase intensity and complexity as comfort grows. At The Stables we prefer people to walk out of their first class feeling like they could have given and build up at a pace they are comfortable with.
Set Goals: Establish clear, achievable goals, whether it's increasing weight, mastering a new exercise, or attending a certain number of classes per week.
Mindfulness in Movement: Focus on form and technique during workouts. This mindfulness can enhance the mental health benefits by promoting relaxation and reducing stress. Our small group classes means the coach is able to work with everyone on an individual level to correct technique and help choose the right weights for you.
Mix It Up: Incorporate a variety of exercises to keep workouts enjoyable and engaging. This variety can prevent boredom and enhance motivation. Every day is different at The Stables to help keep classes fun, engaging and prevent progress plateauing.
Track Progress: Keeping a journal of workouts and progress can provide a sense of accomplishment and encourage ongoing participation.
Pair with Enjoyable Activities: Combine strength training with music, nature, or socialising to enhance enjoyment and motivation.
Stay Consistent: Aim for at least two to three sessions per week to maximise mental health benefits. Consistency is key to experiencing lasting effects.
By incorporating strength training into your routine, you can harness its powerful mental health benefits, contributing to a more balanced and fulfilling life. Being nervous about walking into a new gym class for the first time is completely normal. Try to remember that everyone at The Stables was new once and went through all the same emotions before joining their first class.
Book your free trial now and start your journey to a happier, calmer you!
