Beyond Muscle: The Mental Health Benefits of Resistance Training

Menopause brings profound changes, influencing everything from sleep and metabolism to mood and mental clarity. While these shifts are a natural part of life, they can often feel overwhelming, especially when it comes to the emotional and mental challenges many women face—mood swings, anxiety, and even depression are all too common. Layer onto this the recent election and the ongoing debates around women’s rights, leaving many of us feeling fearful and uncertain. It can feel like an insurmountable time.

This heightened tension and stress are a reminder of how crucial it is to prioritize self-care during challenging times. For women in midlife, finding ways to stay mentally and physically strong is more important than ever, and resistance training can play a big role. Beyond building physical strength, it offers a powerful boost to mental resilience, helping to navigate stress and empowering us to face whatever comes next. And it’s not the only way to improve mood during this phase! Activities like dancing, yoga, and walking outdoors can complement resistance training, adding a balanced approach to fitness and self-care. 

The Mental Health Benefits of Resistance Training 

For years, aerobic exercise has been celebrated for its mental health benefits, but research now shows that resistance training is equally powerful for mood and mental well-being. Studies indicate that resistance training can reduce anxiety, depression, and overall stress, helping to quality of life, resilience, and self-confidence. Here are some notable studies and their outcomes: 

• Improved Quality of Life
• A randomized controlled trial published in the journal Menopause found that postmenopausal women who participated in a 15-week resistance training program experienced significant improvements in menopause-specific quality of life. 
• Evolving Motivation and Well-being
• A qualitative study published in BMC Women's Health explored postmenopausal women's experiences with a resistance training intervention. The researchers found that:
• Initially, women were motivated by the hope of symptom relief.
• Over time, motivation evolved into a desire for general well-being and enjoyment.
• Resistance training improved overall well-being, with most women experiencing improvements in vasomotor symptoms.
• Mood Enhancement and Emotional Well-being
• Research published in Menopause, indicates that resistance training can improved emotional well-being and emotional distress through greater changes in positive affect and negative affect compared.

Resistance Training Program Best Practices

Based on the available research, these practices maximize the benefits of resistance training:

Frequency and Duration

• Aim for 2-3 sessions per week
• Each session should last about 45-60 minutes
• Minimum of 12-15 weeks has shown the most benefits 

Sets and Repetitions

• Start with 15-20 repetitions for the first 3 weeks to minimize injury risk and learn proper form
• Progress to 8-12 repetitions for the next 4 weeks and if heavier lifting is your goal, progress to 6-8 and then 4-6 repetitions with 4 weeks apart. 
• Aim for 3 sets of each exercise for optimal mental health benefits
• Ensure plenty of rest. As your lifts get heavier, you need more rest in between sets. Start with 1 min and progress to 2-3 min between sets. 

Intensity

• Begin with lighter weights and gradually increase the load
• Target 50-70% of heart rate reserve for the first 4 weeks, then increase to 70-85% for the remaining weeks

Other Movement Types that Complement Resistance Training

Resistance training is highly effective, but variety in movement is key for long-term health and happiness. Here are some other types of movement that complement resistance training and add additional mental health benefits:

Dancing: Moving for Joy and Connection

Dancing is a unique blend of movement and self-expression, making it a fantastic way to lift the mood. Its rhythmic nature is soothing to the nervous system, while the social element—if done in a class or group setting—helps combat loneliness and isolation. Dancing is both an aerobic workout and a way to release endorphins, making it an excellent way to boost happiness.

Walking and Nature Movement

Walking outdoors offers a gentle way to move, while also providing a change of scenery that can be refreshing for the mind. Being in nature has been shown to reduce stress, improve mood, and enhance creativity, and is also a body image booster. Studies on the effects of outdoor exercise on body image and self-esteem in postmenopausal women showed that those who participated in outdoor exercise had higher self-esteem and body satisfaction than those who did not. Whether you’re walking, hiking, or simply doing mobility exercises in a local park, spending time outdoors is a natural mood booster.

Resistance training can be a powerful ally in managing mood, boosting confidence, and improving overall quality of life. When combined with other joyful activities like dancing, yoga, and walking in nature, strength training offers a comprehensive path to physical and mental wellness. If you’re ready to feel stronger, more energized, and mentally resilient, start with a few simple exercises, build from there, and allow yourself to celebrate each step. Embrace this stage of life with strength, joy, and movement that supports both body and mind. 

If you have any specific questions or want to share a win or challenge, you can always email me at [email protected]