Lifting weights doesn’t just build muscles, it forms mental strength, too. More and more research is showing how strength training boosts your mood, reduces stress, and builds confidence outside the gym.
You don’t even have to train at a gym to build total body strength (feel free to avoid lines for sweaty machines or grunting sounds coming from the bodybuilders). You can easily improve your strength through your own body’s resistance or with free weights and resistance bands at home. There are plenty of fun and challenging workouts you can do with nothing but an exercise mat, your phone, and if you like, a supportive trainer cheering you on.
Strength training has so many ways of boosting your mental health, each one more interesting than the last. From giving you an instant mood boost to keeping your energy levels up all day long, the benefits are worth it. Let’s dive into how strength workouts affect your body and your mental health — and what to look for to notice the difference.
You may have heard the phrase, “Emotion is created by motion” — and it’s true. Research shows the many ways movement impacts your body and mood, from the blood flowing to your brain to better sleep and lowered stress hormones.
Our bodies were built to move. Cavemen walked anywhere from 4 to 9 miles per day (about 16,000 steps), and today we’re struggling to get 5,000 steps daily (about 2.5 miles). This lack of movement leads to a host of issues, like anxiety, depression, chronic fatigue, illness, difficulty sleeping, and more. The more we move, the more our bodies can work as they were built to, reducing both mental and physical health issues.
Here’s what happens in your body and mind when you strength train:
Movement and deep breaths get your blood flowing, sending oxygen and nutrients to not just your muscles, but your brain, too. More circulation means more mental clarity, focus, and creativity. Whether tackling a work project or solving a personal challenge, better blood flow helps you think more clearly.
Strength training releases a host of feel-good hormones, like endorphins, dopamine, and serotonin. These chemicals calm your stress hormones and help you feel more balanced overall. Just think of the last intense workout you did, you probably felt a bit of a “high” after — not to mention a sense of accomplishment.
You’ve probably noticed that getting lost in an activity is a great way to get you out of your head. It’s much easier for racing thoughts to dissipate when you’re engaged and focused. Strength training can be an activity that’s almost meditative, where your reps keep you thinking about the task at hand.
If you’re struggling with chronic pain, resistance training can help. For example, one study pointed out its benefits for reducing back pain and discomfort from arthritis or fibromyalgia. It’s even been shown to reduce aging in your muscles and bones. So if you’re having a hard time managing physical pain and it’s taking a toll on your mental health, resistance training might help.
When you focus on the strength gained, it’s much easier to note your progress and feel proud of yourself. Maybe you started with barely hitting 10 push-ups, and now you’re at 30. Tangible results give us a sense of control and empowerment, which is incredibly helpful for your mental health. We live in a world where we often feel a total lack of control, so noticing how the effort you put in creates a measurable result, you can gain trust in yourself.
Exercise is one of the best anti-depressants on the market, but having the motivation to exercise when overwhelmed, anxious, burnout, or depressed? That’s tough. That’s why trainwell works hard to make exercise easy and enjoyable. Plus, you get the support of a personal trainer who knows when you need some rest or a push. Just see what some of our users have said:
“I’m a 60 year old woman who could never make exercise a regular habit. I have mobility issues and depression. Trainwell is the only fitness service I would never consider quitting. My coach has been with me through serious surgery and, worse, depression that made exercise nearly impossible. She is so encouraging of any movement I do. Trainwell is a huge part of my life, encouraging habits beyond exercise that help me through my worst (and best) times.” - Maryann
“I have late diagnosed ADHD in my 30s. I had an amazingly sporty childhood and teenage years. Then anxiety hit and I started moving less and less. Now that I understand better what I need, the coaches in trainwell are helping me ditch the shame and just do what I actually want to do: to feel strong, to feel free in my body and take care of myself. The best part about my coach is the excitement they bring, and their kindness and understanding.” - Luis
“Since using trainwell, I've gained strength, endurance, and a whole lot of confidence. It’s made navigating my fitness journey a breeze, and honestly, I can’t recommend it enough.” - Michael
“Have been going for 4 months now and we’re {my trainer and I} still bff's. Still loving every aspect of trainwell. We've changed up my goals to include more ADHD related routines and are changing my workouts every two weeks. I'm getting stronger and stronger each week and am feeling so amazing. 💪❤️🔥” -Few_Fig5944
No matter what you’re struggling with, movement and support can make a difference.
We all have a habit of setting impractical goals (even the ones we think are practical usually aren't). Here’s how to add strength training to your routine in a way that sets you up for long-term commitment.
Choose a 10-20 minute strength training workout you like. If you don’t know what to try, experiment with different online videos or plans from your trainer to find out what you enjoy. If 10 minutes feels like too much, just start rolling out your exercise mat and move your body for a minute or two to start the habit. We underestimate the importance of starting so slow that it feels like almost no effort at all. Otherwise, we do too much too soon, and when it doesn’t work, we lose interest and “give up” thanks to the negative reinforcement.
Check out the top 8 reasons we lose exercise motivation & how to get It back.
At what point in your day and week would a 10-20-minute workout work? Maybe that’s right after waking if you’re too tired after work. Try different times until you find one that fits and consider all the roadblocks that might be in your way — and how to get around them.
After setting your fitness goal, work backward in time to see if it’s really practical. What will it take to complete that goal? For example, maybe in order to workout for 15 minutes three times a week you have to leave your workout clothes and exercise mat out at night to make sure it’s in plain view. You might need to set your alarm and go to bed earlier. Or maybe you’ll need a light snack like a banana and peanut butter available so you have the energy for the workout. Think about the reminders and materials you’ll need to make your goal as easy to complete as possible (and if it’s too hard, it’s time to create a new goal).
To make it as easy as possible, learn how to habit stack by building new habits on top of old ones.
You don’t need much strength training. In fact, you can have fun building plenty of muscle strength purely by using your own body weight and nothing else. If you want to add some items for variety, though, consider an exercise ball, adjustable free weights, and resistance bands.
If your goals didn’t work, you’re not a “failure”. Instead, it's a sign that the goal wasn’t practical. Get creative and think of new ways to add in some strength training. Maybe it’s different workouts, different times, joining a workout group, getting a personal trainer, or asking a friend to join you to the gym.
Research backs up the importance of accountability and emotional support whenever trying a new habit. We’re much more likely to complete our goals when, on top of practicality, we feel supported and have someone pushing us to be consistent. Plus, a personal trainer is shown to improve not only performance, but decision making abilities and long-term exercise enjoyment.
Overall, it’s clear that strength training builds more than just muscles, but getting started or staying consistent with a routine can feel almost impossible.
At trainwell, we know that fitness isn't just about looking good — you want to feel good, too. After all, having a certain body doesn’t make you feel a certain way. It’s a massive myth that once you achieve the body/job/whatever it is, you’ll feel better. But that’s now how mental health works.
We have to work on feeling better now, which is what our trainers help you with. We focus on today, not transformations months or years from now. You don’t have to painfully wait for some number on the scale. Start feeling more confident today by joining trainwell. Sign up for our 14-day free trial to feel the difference now.
Written by Jennifer Olejarz.
