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Originally Posted On: https://davenportpsychology.com/2023/01/12/got-anxiety-how-weightlifting-can-help/

 

How does weightlifting help with anxiety? Well, if you’ve never tried it before, then you’re in for a real treat.

At some point or another, most people with anxiety will hear from well-meaning friends and family members that they need to relax or take it easy in order to manage their symptoms.

Unfortunately, this advice rarely works, and can make the situation much worse—especially if you have difficulty relaxing due to your stress levels.

While relaxation techniques can certainly be helpful at times, it’s important to remember that there are many different ways to effectively manage anxiety symptoms—weightlifting being one of them!

Weightlifting Exercises To Reduce Stress And Anxiety

A healthy mind has always been linked to physical fitness. Exercises like yoga, swimming, jogging, and other sports have been shown to help lower stress, anxiety, and even depression levels.

However, even though little has been said in favour of weightlifting, it remains one of the most popular workouts among gym goers.

This was the subject of a recent study that examined 16 previously completed studies involving more than 900 people and was published in the journal Sports Medicine.

According to findings, weightlifting training lessens anxiety symptoms in persons with and without pre-existing mental or anxiety disorders. In addition, the individuals’ anxiety levels significantly decreased, as is typically seen following medication or counseling.

So, if you’ve been having trouble managing your stress, we advise going to the gym and lifting some weights. Here are a few weight-training exercises that is use to release tension.

1. Medicine ball slams

Want to work off tension and pent-up resentment while exercising? Try your hand at medicine ball overhead slams. This powerful exercise helps you direct your rage into something constructive, tones your muscles, and burns calories.

2. Deadlifts

Any strength-training program should include deadlifts, and for a good reason. They aid in developing core stability, supporting the lower back, accelerating metabolism, and improving posture.

In addition, it is a challenging compound workout that is wonderful for the mind and demands intense mental attention.

3. Barbell power cleans

Power cleans is indeed impressive, as we can all agree. The powerful, full-body motions increase your strength and coordination and significantly raise your self-confidence.

Depending on your fitness level, you can begin with elemental power cleans, squat cleans, or clean and jerks.

4. Weighted HIIT drills

Combining HIIT exercise with weights is a fantastic approach to burning fat while gaining strength. In addition, it works well to relieve tension.

With 40 seconds of action and 20 seconds of rest, you may create a training routine incorporating sprints, goblet squats, weighted lunges, and push-ups.

5. Kettlebell circuits

Compound workouts that engage your entire body include kettlebell swings, squats, and presses.

These exercises may be a fantastic method to release tension and lower anxiety levels due to the explosive nature of the motions and the breath work you utilize to complete them.

Benefits of Weightlifting training for Mental Health

Improves Mood

In many ways, weightlifting exercise may elevate your mood. However, your attitude may be improved by committing to a goal, forming good habits, and following a schedule.

Strengthens Mind-Body Connection

Weightlifting training necessitates a solid mind-body connection since using huge weights carries some danger. Therefore, it’s vital to be conscious of how your body reacts.

Lowers Stress and Anxiety

By lowering your cortisol levels, weightlifting exercises can lessen tension and anxiety. Anxiety decreases when cortisol levels are reduced.

Furthermore, when we strength train, endorphins, the body’s “feel-good” chemicals, are released, which can help to lower cortisol levels and make you feel good after a workout.

Boosts Brain Health

Additionally, strengthening our brains through weightlifting can aid with memory and stave off cognitive degeneration. Strength exercise can increase your mental energy and attention while helping you feel more cognitively engaged.

Improves Relationship with Your Body

Some may view exercise as a means to make up for bad eating habits or as a technique to mould your body to fit a specific ideal. This sometimes entails attempting to seem thinner or reduce weight for some people.

In addition, an unhealthy connection with your body and exercise might result from concentrating on your looks.

Conclusion

Research on anxiety and depression frequently focuses on those who have clinically significant symptoms.

This makes sense, given that these people likely face a higher need to discover practical answers. However, people who are otherwise mentally healthy occasionally struggle with subclinical, mild anxiety or experience occasional bouts of anxiety.

Your mental health improves from weightlifting exercise. With regular practice, your disposition, self-assurance, and connection to your body may all improve.

Recognize how your thought patterns are being affected by your strength training routine so you can make the most of it.

If you have never exercised or trained for weightlifting, take action by getting in touch with us at Davenport Psychology before starting an exercise routine. They can aid you in making the decision that is best for you.