We hear all the time that there are alot of benefits to resistance training on our body, from decreased body fat, increased muscle mass, and improved joint health. however there is one facet of the body that isn't massively advertised as a major bonus to resistance training, and that is the effects on your brain and central nervous system. a review of the medical article "O'Connor, P.J., Herring, M.P. and Carvalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4(5), 377-396" by the University of New Mexico school of Psychology.
Here are some of the listed benefits of resistance training on our psychological functions.
1. Anxiety
The seven resistance training studies (that met their criterion for quality research) reviewed on this topic demonstrate that resistance training is a meaningful intervention for people suffering from anxiety. Interestingly, two of the seven studies compared the effects of high-intensity resistance training (exercises performed at 80% of 1-repetition maximum {1-RM}) versus moderate-intensity (50%-60% of 1-RM) and found that anxiety was better reduced with the moderate-intensity resistance training.
2. Cognition
O'Connor, Herring, and Carvalho (2010) note that seven randomized controlled studies show that resistance training has been shown to improve several aspects of cognition in healthy older adults. Uniquely, one of the most profound effects of resistance training is the marked improvement in memory and memory-related tasks. Additionally, it appears that improved executive functioning is one of the major benefits from resistance training (Anmderson-Hanley, Nimon and Westen, 2010) as well as cardiovascular exercise (Colcombe and Framer, 2003).
3. Depression
O'Connor, Herring, and Carvalho (2010) highlight that the 18 training studies examining the effect resistance training in persons with symptoms of depression has mixed results. Several studies show a significantly positive effect from the resistance exercise while others have shown little change in depression. Perhaps further investigation is needed to determine if there is an optimal dose of resistance training for persons suffering from symptoms of depression. Four studies have investigated the effect of resistance training with clinically diagnosed depressed adults. The results are unanimous; large reductions in depression from resistance training participation.
4. Chronic Fatigue
Impressively, 94% of the 70 randomized studies on exercise and fatigue show that exercise is clinically beneficial (i.e., significant) and even more beneficial than drug or cognitive-behavioral interventions (O'Connor, Herring, and Carvalho). In fact, a strength training only intervention results in the largest improvements in chronic fatigue.
5. Self Esteem
High self-esteem is highly associated with positive physical and mental well-being. Resistance training has been shown to improve self-esteem in healthy younger and older adults as well in cancer, cardiac rehabilitation and depression patient populations.
6. Sleep
O'Connor and colleagues continue that the research indicates that physically active people usually have healthy sleep patterns and a lower risk to sleep apnea. Furthermore, the research shows that depressed persons with sleep disorders show a 30% improvement in sleep from a regular resistance training intervention. These results appear to become most effective after 8-10 weeks of consistent resistance training.
7. Improve Mental Health
Resistance training may improve the body's central nervous system functioning which could positively effect on a person's mental health (O'Connor, Herring, and Caravalho). van Praag (2009) expounds that improved cognition from exercise is likely to be multi-factorial adaptations involving new nerve cell generation in the brain, an increase in neurotransmitters (chemical substances that transmits nerve impulses across a synapse, and new brain blood vessels for more efficient oxygen delivery and waste product removal.
The moral of the story is get off the treadmill and don't be afraid to wander to the squat rack, you can cure a lot more than just the freshman fifteen by picking heavy things up, and then putting them back down.
