When we think about strength training it’s, quite rightly, the physical benefits that are widely touted as the reasons one should get involved: build strength, increase endurance, and improving your overall fitness. However, the benefits of physical activity in relation to our mental and emotional wellbeing are the somewhat unsung but, equally compelling, reasons to begin and maintain a strength training routine.

Arguably just being more physically active already has a significant positive impact on our mood and wellbeing. But, strength training really does go above and beyond other forms of activity in its mood boosting capabilities. So when we are tight on time, knowing that just 20 minutes, 10 minutes, heck even just 1 minute of resistance training can improve our mental health, the choice of activity becomes a no brainer. So here are 5 ways strength training can boost our mental health.

1. Reduces Stress and Anxiety

Engaging in strength training, even for just 20 minutes, can significantly lower stress levels. The act of lifting weights or performing resistance exercises releases endorphins, the body's natural mood elevators, which help combat anxiety and promote a sense of well-being.

2. Enhances Mood and Combats Depression

Regular strength training sessions have been linked to improved mood and decreased symptoms of depression. The sense of accomplishment from completing a workout, coupled with physiological changes like increased serotonin levels, contributes to a more positive outlook.

3. Improves Sleep Quality

Struggling with sleep? Incorporating a 20-minute strength routine into your day can lead to better sleep patterns. Exercise helps regulate circadian rhythms and reduces insomnia, leading to more restful nights.

4. Boosts Self-Esteem and Confidence

Achieving fitness goals, no matter how small, can significantly boost self-esteem. Strength training empowers individuals by providing tangible evidence of progress, fostering a sense of control and confidence in one's abilities.

5. Enhances Cognitive Function

Strength training: great for the guns but just as good for the brain, too. Regular strength training improves memory, attention, and executive function, helping you stay sharp and focused throughout the day.

Incorporating Strength Training into Your Routine

The benefits of strength training on our mental health are clear. But it’s the actual starting that can feel daunting and overwhelming. We know it doesn’t require spending hours at the gym but we can go one step further and make it even easier for you to start to integrate strength training into your week:

Set Realistic Goals: Begin with manageable objectives to build consistency. Make these performance based rather than trying to aim for any kind of aesthetic goal - you want to be able to get out of even the lowest, squishiest of sofas with ease, for example.
Create a Dedicated Space: Designate an area in your home for workouts to minimise distractions. Have your workout gear there, your plan A and plan B for when you are going to do the workout and light a candle or open a window for an extra layer of calm.
Use Available Resources: Us. Use us.
Track Your Progress: Keeping a journal or using fitness apps can help monitor improvements and keep you disciplined in your routine and help you reap all the benefits of Strength Training over a long period of time. A.K.A the rest of your life!

Matt and Cy x

5 ways 20 Minutes of Strength Training Can Boost Your Mental Health