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New research suggests strength training may be helpful for reducing symptoms of depression and anxiety.Women who lifted heavy and light weights saw benefits. Experts stress that exercise shouldn\u2019t be the only thing you do for your mental health.<\/p>\n
Managing your mental health often takes a 360-degree approach and can involve lifestyle tweaks ranging from nutrition<\/a>, exercise<\/a>, and sleep<\/a>\u2014along with therapy<\/a> and medication<\/a> as needed. And though many people think of endorphins, cardio, and HIIT for mental health benefits, new research suggests weightlifting may also help.<\/p>\n The study, which was published in the Journal of Affective Disorders<\/a>, links multiple types of strength training with fewer symptoms of depression in women with anxiety disorders. While the research doesn\u2019t suggest a new strength training habit can change your mental health, the association implies that adding weightlifting to what you\u2019re already doing could help.<\/p>\n Meet the experts: Darragh O’Sullivan, PhD<\/a>, lead study author and health researcher at the University of Limerick and Thea Gallagher, PsyD<\/a>, clinical associate professor of psychology at NYU Langone Health.<\/p>\n What did the study find?<\/p>\n For the study, researchers recruited 49 young women with anxiety symptoms who were not currently doing regular strength training. After providing guidance, the women were randomized into two groups, each of which was asked to do one-on-one supervised lifting sessions over eight weeks.<\/p>\n One group followed a moderate-to-high intensity routine, lifting weights at 70 percent to 80 percent of their max capacity; the other group acted as the \u201ccontrol\u201d group and instead did significantly lighter lifting at 20 percent of their max capacity.<\/p>\n Participants were given questionnaires to track their symptoms of depression during the study and a month after the formal exercise program ended. After analyzing the data, researchers found that women in both groups saw big drops in their symptoms of depression. Those in the high-intensity group saw their depression scores drop by 54 percent, based on the questionnaire data, while those in the low-intensity group saw a drop of 43 percent. (Because this was a smaller study, and the drops weren\u2019t that different, the researchers concluded that the differences were not statistically significant.)<\/p>\n Ultimately, the researchers concluded that resistance exercise training and low-intensity lifting \u201ccan induce large antidepressant benefits.\u201d<\/p>\n Why might resistance and strength training help with anxiety and depression?<\/p>\n The findings are \u201cencouraging,\u201d according to Thea Gallagher, PsyD<\/a>, clinical associate professor of psychology at NYU Langone Health. Among other things, \u201cexercise can function as behavioral activation\u2014it gets people out of avoidance, gives structure to the week, and creates a concrete activity to show up for, even when motivation is low,\u201d she says. A standing workout plan can also reduce the negotiating you might do with yourself about whether to exercise on any given day, she says. \u201cThe plan is already made,\u201d Gallagher points out.<\/p>\n But Gallagher says the results may involve more than just strength training\u2014there may also be a social element involved. \u201cThe women in both groups were participating in structured, supervised exercise sessions with regular contact and support,\u201d she says.<\/p>\n \u201cA scheduled session with a trainer, class, or workout partner creates accountability and human contact, both of which can be protective when someone is feeling depressed or isolated,\u201d Gallagher says. \u201cSo, the benefit may come from a combination of movement, routine, mastery, connection, and simply having somewhere to be.\u201d<\/p>\n The fact that the effects of the interventions were consistent regardless of the intensity also \u201creinforces the idea that the psychological benefit of exercise may not depend on becoming dramatically stronger or fitter,\u201d she says.<\/p>\n Would men get the same perks, too?<\/p>\n Possibly. \u201cIn our previous trial, guidelines-based resistance exercise training resulted in larger-than-expected, large antidepressant effects among both young men and women, suggesting benefits regardless of sex or gender,\u201d says Darragh O’Sullivan, PhD<\/a>, lead study author and health researcher at University of Limerick. Though this particular study focused on women, O\u2019Sullivan noted that women are about twice as likely as men to experience anxiety and depression.<\/p>\n How to work out to support your mental health<\/p>\n
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