Overview
What is it?
Strength training, also known as resistance training, involves exercises designed to improve muscular strength and endurance. It typically includes activities like weight lifting, using resistance bands, or bodyweight exercises. These exercises work by making your muscles work against an external resistance, which helps build muscle mass, strength, and overall physical fitness.
How does it work?
Strength training works by progressively increasing the resistance that muscles must work against, leading to muscle growth and improved neuromuscular function. This process not only enhances physical strength but also has a positive impact on mental health. Research suggests that strength training can reduce symptoms of depression by releasing neurotrophins like brain-derived neurotrophic factor (BDNF), which are often lower in individuals with depression. Additionally, it improves overall physical fitness, which can contribute to better mood and reduced depressive symptoms .
What are the benefits?
Strength training offers several benefits for managing depression. It has been shown to significantly reduce depressive symptoms, particularly when combined with aerobic exercise. Studies have found that strength training can lead to clinically meaningful reductions in depression severity, as measured by tools like the Beck Depression Inventory (BDI). For example, one study reported a significant decrease in BDI scores from 15.5 to 5.0 after a 12-week program of combined aerobic and resistance exercises . Strength training also improves overall quality of life, enhances physical functioning, and can be a valuable part of a holistic approach to managing depression.
Effectiveness
What does the research say?
Research consistently supports the efficacy of strength training in managing depression. A 12-week program combining strength training and aerobic exercise significantly reduced depression levels in breast cancer patients, with BDI scores dropping from a median of 15.5 to 5.0 . Another study found that resistance exercise training (RET) led to large-magnitude reductions in depressive symptoms among young adults, with an effect size of 1.01 . Additionally, strength training has been shown to reduce symptoms of depression in individuals with fibromyalgia, with a small but significant effect size of -0.37 . These findings suggest that strength training, especially when combined with aerobic exercise, can be an effective intervention for reducing depressive symptoms.
Side Effects
Muscle soreness
Muscle soreness is common after strength training, especially for beginners. This is usually temporary and can be managed with proper warm-up and cool-down routines .
Fatigue
Fatigue may occur, particularly if the intensity of the workout is too high. It's important to gradually increase the intensity and ensure adequate rest between sessions .
Risk of injury
There is a risk of injury, especially if exercises are performed with incorrect form or excessive weight. Supervision and proper technique are crucial to minimize this risk .
Evidence
Clinical Studies & Trials
[1] The Effect of Exercise on Life Quality and Depression Levels of Breast Cancer Patients.
This study found that a 12-week home-based resistance exercise program significantly reduced depression levels in breast cancer patients, with BDI scores dropping from 15.5 to 5.0.
View study[2] Exercise Guidelines for Cancer Survivors: Consensus Statement from International Multidisciplinary Roundtable.
This review highlights that strength training, when combined with aerobic exercise, can significantly reduce depressive symptoms in cancer survivors.
View study[3] Effects of resistance exercise training on depressive symptoms among young adults: A randomized controlled trial.
This study found that resistance exercise training (RET) significantly reduced depressive symptoms in young adults, with a large effect size of 1.01.
View study[4] Low-Intensity Physical Exercise Improves Pain Catastrophizing and Other Psychological and Physical Aspects in Women with Fibromyalgia: A Randomized Controlled Trial.
This study found that low-load resistance exercises significantly improved depression scores in women with fibromyalgia, with a reduction of 7.32 points.
View study[5] Effectiveness of Therapeutic Exercise in Fibromyalgia Syndrome: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.
This meta-analysis found that strength training has a small but significant effect on reducing depression symptoms in fibromyalgia patients, with an effect size of -0.37.
View study