Can Resistance Training Improve My Mental Health?

Brain fog, inconsistent sleep, ADHD, and a negative mindset can all be positively impacted by a consistent workout routine that includes resistance training. The line between the wrong and right way to use exercise as a coping mechanism can be blurry; however, there are proven benefits associated with specific approaches. For example, exercising at least 90 minutes before bed has been shown to increase deep sleep, while both resistance training and cardio can help manage ADHD symptoms. That is why finding and creating an individualized routine that aligns with your specific needs is important. The first step toward a successful workout plan is ensuring your goals are realistic and sustainable.

Cognitive Benefits

When creating an individualized workout routine, keep in mind that consistency is crucial. Start with small, achievable goals rather than following an unrealistic workout plan. Psychology Today reinforces this point, stating, “Start light and build your way up. While heavy weights can be great, you can get an excellent workout with lighter weights” (Perlmutter).

It is important to understand the many benefits of resistance training, especially its mental and cognitive effects, which are often overlooked. Two of the primary mental benefits stem from improved immune function and metabolic health. Studies show that resistance training causes your muscles to release a variety of chemicals that support the immune system and improve brain health (Perlmutter). In terms of metabolic health, resistance training helps lower blood sugar levels and improves insulin sensitivity (Perlmutter).

Any form of resistance training can positively affect cognitive function, although these improvements take time to become noticeable. For individuals with little or no exercise experience, significant cognitive benefits may take around six months to develop. However, improvements in sleep can often be noticed after just one to two weeks of consistent exercise.

Improved Sleep

One of the most important aspects of mental health is getting quality sleep. Reducing screen time before bed, taking melatonin, and listening to white noise are all common strategies for improving sleep. However, unlike these temporary methods, strength training can have a more lasting impact. Not only does exercise improve sleep quality, but it also reduces daytime sleepiness.

More specifically, resistance training increases circulating growth hormone, lactate, and adenosine—all of which promote deep, slow-wave sleep (Sleep Sage). However, the elevated core body temperature that results from intense exercise may interfere with sleep, so it is best to work out at least 90 minutes before bedtime.

When performed at the appropriate time, resistance training has been shown to increase deep sleep by approximately 11–17%, while cardio increases deep sleep by an average of 5–8% (Sleep Sage). For these reasons, I highly encourage making strength training a regular habit for the sake of your mental health, sleep quality, cognitive function, and much more, as discussed in the following section.

ADHD and Exercise

In many cases of ADHD, dopamine levels in the brain tend to be lower, which can significantly reduce motivation, mood, and energy levels. Exercise can help counteract these symptoms by improving executive function, which is primarily controlled by the brain’s frontal lobe. This can lead to improvements in attention, time management, organization, planning, multitasking, and memory (Preiato).

For children and teens, the American Heart Association recommends “that children ages 6 years and older get at least 1 hour of physical activity each day” (Preiato). Adults are encouraged to aim for at least 150 minutes of moderate exercise each week. One example would be exercising for 30 minutes a day, five days per week (Preiato).

Personally, as someone with ADHD, exercise has helped me in numerous ways. Vigorous physical activity has been the most effective coping mechanism for managing my ADHD symptoms. It slows down my racing thoughts, redirects my attention, and reduces both overthinking and brain fog. I also find exercise helpful when I feel overwhelmed or stressed because it allows me to channel that energy into lifting heavy weights or doing cardio. However, using exercise as a coping mechanism can become unhealthy if taken to an extreme. It is important to approach each workout with a healthy mindset and avoid excessive training.

Mood Enhancement

You may have heard the term runner’s high, which refers to the feeling of euphoria that follows an increase in endorphins—chemicals in the body that promote feelings of happiness and well-being (McCue). The same endorphin response experienced during running can occur with any form of moderate- to high-intensity exercise.

In addition to increasing endorphin levels, resistance training helps ensure that amino acids obtained through the diet are directed toward serotonin production rather than pathways that may reduce the availability of mood-enhancing neurotransmitters. The immediate improvement in mood experienced by people of all ages after exercising is yet another reason to make resistance training part of your regular routine. Start with small, achievable goals, and gradually build toward larger successes.