The interplay between physical activity and mental health has long intrigued researchers and fitness enthusiasts alike. A recent study delves into this relationship, specifically examining the effects of resistance training on symptoms of depression and anxiety. In a world where mental health issues are increasingly prevalent, understanding the potential benefits of exercise interventions is crucial.
The information for this article is largely based on this scientific study that was broken down and explained to us, normal human beings, by Dr Layne Norton.
Dr Layne Norton is a scientist, pro natural bodybuilder, raw elite powerlifter, and physique coach, among other things. He received his BS in Biochemistry, and his PhD in Nutritional Sciences. Besides being a coach, he also commands his YouTube channel in which he talks about science and fitness intertwined, sometimes breaking down scientific studies that come out so people can make better-informed decisions in their fitness journey.
This article will explore the study’s methodology, results, and broader implications for both everyone interested.
Table of Contents
The Impact of Resistance Training on Depression and Anxiety, New Research
The study in question focused on individuals with mild depression and those who were either subclinical or healthy. Over an eight-week period, participants engaged in resistance training twice a week, with each session averaging 25 minutes. The regimen included exercises such as barbell squats, bench presses, trap bar deadlifts, and curls. Participants performed these exercises until their form broke down or they could no longer complete another repetition, typically within the 8-12 rep range. Once they reached 12 reps, the weight was increased by 5%.
Key Findings
Remarkably, the study found that less than an hour of resistance training per week could lead to significant improvements in mental health markers. The effect sizes observed were substantial, with Cohen’s d values exceeding 1. For context, a moderate effect size is around 0.5, while anything above 0.8 is considered large. These findings indicate a very clinically powerful effect of resistance training on symptoms of depression and anxiety, surpassing even those seen with medication.
Detailed Analysis
Effectiveness Across Populations
One of the most compelling aspects of the study is that the benefits of resistance training were observed not only in those diagnosed with depression and anxiety but also in individuals without these conditions. This suggests that resistance training could serve as a universal intervention for improving mental health.
Duration and Intensity
The intervention’s brevity—only 50 minutes per week—underscores the efficiency of resistance training. Participants, who generally had no prior resistance training history, demonstrated significant improvements with minimal time commitment. This challenges the notion that extensive or intensive exercise is necessary to achieve mental health benefits.
Resistance Training vs. Medication
While the study’s findings are promising, it’s important to note that resistance training is not a replacement for medication. However, the observed effect sizes suggest that resistance training could be an effective complementary treatment. Future studies could explore the synergistic effects of combining resistance training with traditional therapies.
Broader Implications
The mind-body connection is evident in this study, highlighting how physical activity influences psychological well-being. This aligns with broader research indicating that psychological stress can exacerbate physical health issues, such as cardiovascular diseases and chronic pain. Resistance training, by reducing psychological stress, could potentially mitigate these health risks.
Practical Recommendations
Starting Small
For those new to resistance training, starting with two sessions of 25 minutes each week is manageable and less daunting. The key is consistency and gradually increasing intensity as strength improves.
Mindset Shift
It’s crucial to approach resistance training not just as a physical activity but as a holistic intervention that benefits both body and mind. This perspective can motivate individuals to maintain their exercise routine, even when they don’t feel like it.
Building Confidence
Regular resistance training can build confidence through repeated success and self-discipline. This confidence can translate into other areas of life, fostering a positive cycle of improvement and self-belief.
In conclusion, resistance training offers a powerful tool for improving mental health. With substantial effect sizes and benefits observed across different populations, it presents a compelling case for inclusion in mental health treatment plans.
Whether you are dealing with depression, anxiety, or simply seeking to enhance your overall well-being, incorporating resistance training into your routine could be a transformative step. Remember, the journey begins with a single step—or in this case, a single rep. So, pick up those weights and start your path to a healthier mind and body.
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image sources
- brooke wells snatch: Photo courtesy of CrossFit Inc.
