5 Benefits of Weight Training on Mental Health

Weight training doesn’t just help build muscle and burn fat; there is scientific evidence that it has
many benefits for mental health. Incorporate weight training into your routine to fight anxiety, improve
focus, and even protect you from Alzheimer’s as you age according to Eva Carlston Academy reviews.

Weight training helps manage stress
Eva Carlston Academy includes weight training as a component of our physical health and exercise program. Alumni often report back that the strength programs they began here got them started on a path of regular exercise and training that’s stayed with them since.

During exercise, the body releases endorphins or the “feel good hormones” and lowers cortisol or the “stress hormone.” That’s why a workout will bring an immediate feeling of relief — and a burst of energy that can help you break through a bad mood.

Exercise also gives a positive, productive outlet for stress. When you feel restless, wired, or jittery, bring that pent-up energy to the gym, and use it to lift heavier weights or increase your reps. Focusing on your routine also keeps your mind occupied, and prevents you from replaying negative scenarios
in your head.

Reduces anxiety sensitivity
People with high anxiety often catastrophize situations. If they talk to strangers, they fear being rejected or embarrassed. If they feel sick, they think about being hospitalized. Over time, even just signs of anxiety, such as a racing heart or being short of breath, already causes emotional distress.

Psychologists call this anxiety sensitivity, and therapy will include teaching the body to be more comfortable with normal stress reactions. Weight resistance is especially effective because of the way breathing changes during physical exertion. You become “breathless” as you inhale carbon dioxide
mixed with oxygen — which feels like the rapid breathing during an anxiety attack.

Associating this type of breathing with exercise (and the subsequent endorphin rush) helps train the body to become desensitized to anxiety. In one study, participants who did a simple weight training routine for 8 weeks performed 20% better on anxiety tests.

Weightlifting can improve sleep
Getting less than 5 hours of sleep a night can significantly affect mood and mental health. You feel irritable, have low energy levels, and are easily stressed or overwhelmed. The stress, in turn, makes it more difficult to fall asleep — creating a vicious cycle that can increase the risk for anxiety and
depression.

Studies show that weightlifting can improve sleep quality even more than cardio or aerobic exercise. It shortened the time it took to fall asleep, and how long they were able to sleep. And you don’t need to have a very difficult routine to start enjoying the benefits — even just 30 minutes of exercise three times a week can already help.

Weight training improves the mind-body connection
To prevent injury while lifting heavy weights, you need to pay attention to your form and how your body feels. This is called the mind-body connection, and trainers even encourage you to develop it further by focusing on your breathing and taking longer and slower movements.

This mind-body connection has mental and emotional benefits too. You become more self-aware and attuned to your body, and the habit of deep breathing and slowing down can help you deal with stressful situations.
For example, when you notice your body tensing up during a meeting, you can consciously relax your muscles and direct your thoughts on a positive result — just like you do at the gym.

Keeps your brain sharp

Studies show that about 70 to 150 minutes of exercise a week can improve memory, focus, reasoning, and attention. Scientists believe it’s because of how exercise reduces inflammation in the brain and increases neuroprotective factors.

In one study, strength training protected some areas like the hippocampus
from shrinking. This is the area associated with Alzheimer’s and dementia.
These are just some of the benefits of weight training on the mind and mood. Begin a weight training routine, and enjoy better physical, mental and emotional health.