How Resistance Training Improves Your Mental Health

One of the biggest issues for years was that mental health was not talked about, it was pushed to the side and ignored.

Even to this day, 40% of men have never spoken to anyone about their mental health...

Around 77% of men questioned have struggled with anxiety or depression at some point.

There are many more alarming statistics you can read on men's mental health and mental health in general.

Of course, women suffer too!

I love that it's been made a lot more normal to talk about it and discuss it.

However, there's one thing you can do that's actually rarely ever discussed and can be extremely powerful...

Resistance training!

Exercise in general has been shown to have positive effects on mental health, but here, we'll focus specifically on resistance training and 3 ways it can impact your mental health.

1. Resistance training increases the Release of Mood-Boosting Chemicals.

More specifically, endorphins! These chemicals are released during exercise, reducing pain and boosting your mood. They're like happy pills that can completely transform the way you feel.

This is of course backed by research. A study published in the Journal of Psychiatry & Neuroscience found that resistance training significantly increases endorphin levels, leading to reduced depression, anxiety, and improved self-esteem.

So, Arnold wasn’t too far off the mark in terms of how it felt...

It physically improves Brain Health. This is pretty mind-blowing, resistance training has the incredible power to promote the birth of new brain cells!

It's like a brain boost jackpot that defies what we once thought was impossible. In the past, we believed our brains were fixed, but recent research has shattered that notion.

When you engage in resistance training, your brain receives a wake-up call, signalling it to create fresh neurons through a process called neurogenesis.

This brain cell baby boom not only challenges old beliefs, but also enhances your cognitive abilities and memory. So, the next time you hit the gym or whip out those resistance bands, remember that you're not just sculpting your body; you're sculpting your brain too. Brains and brawn can go hand in hand, creating a smarter, sharper, and more powerful you.

Research has shown that resistance training enhances cognitive function and memory by stimulating the production of new neurons in the hippocampus, the brain region responsible for learning and memory.

2. Resistance training leads to a Reduction in stress and improves Anxiety Management.

Resistance training can help reduce stress and improve our ability to tolerate stress. When you engage in a well planned resistance training session, you are essentially applying an acute stress on your body, signalling it to adapt - come back stronger. You'll do that more and more, progressively over time.

But that's not all—resistance training is also your chance to vent and release stress. As you challenge your muscles, you release built-up frustrations and tensions, getting stronger and feeling better in your body.

And the cherry on top? Resistance training improves your sleep quality, ensuring you wake up refreshed and equipped to handle stress. So, time to get after those weights, bands, or even bodyweight exercises, and improve your body's ability to tolerate stress.

Again, these claims are backed by research. Numerous studies have shown that regular resistance training decreases stress hormones like cortisol and increases mood-enhancing neurotransmitters such as serotonin. This combination helps combat anxiety and promote a sense of calm.

3. Boost your Confidence and Self-Esteem Boost.

Resistance training can boost your confidence and self-esteem, physically and mentally. First, you'll witness physical changes, building strength and sculpting your physique. Suddenly your clothes fit better, you have more energy..

As you continue to progress, there will be a sense of accomplishment, boosting your confidence and self-esteem to new levels.

But, resistance training is more than just a physical journey—it's a catalyst for personal growth. It teaches you discipline, perseverance, and resilience. As you complete challenging workouts, and push through limitations, you'll reinforce in your mind that you are capable of such changes.

One study showed that regular resistance training improves self-esteem and body image. Yes, you may argue that it's a bit of research - there are other studies showing this too. You see yourself differently, you feel different and are physically more capable.

For me personally, it massively impacted how I saw myself. My clients report the exact same thing - they feel better about the way they look.

Now, for the action items.

How can you use resistance train to improve your mental health?

The first thing you want to do is have a look at your schedule and ask yourself - what can you commit to?

You don't want to set unrealistic standards or expectations from the get go. This can in itself become overwhelming and stressful.

• If you’re just starting out or getting back into training, I suggest a 2 or 3 day a week full-body session. That can be with weights in the gym or bodyweight + bands from home. Block out these sessions ahead of time.
• You can start with as little as one session a week if you're brand new to resistance training. You can follow the workout I put in an earlier edition. If you want to get back into resistance training and want a full plan, you can download your FREE 6 week plan here.
• Focus mainly on compound lifts – if you want a long list of compound exercises, send me a message.
• You can work out with a friend to help hold you accountable, or hire a coach to write your routine and support you through it.

Remember, more is not better, and we are looking for progress, consistent progress.

That's all for today - any questions at all, comment below.

Have the best day and we'll talk soon!

Adam

P.s if you enjoyed this, you'll love my newsletter that goes out to over 500 busy professionals just like you. I send out all the science backed tips on how to lose fat, build muscle and become the best version of yourself.