Can Less Than 1 Hour of Weekly Resistance Training Reduce Anxiety & Depression?

Scientists explore the link between muscle building and mood enhancement.

Last updated on July 5th, 2024

Anxiety and depression have become increasingly prevalent, significantly affecting individuals’ lives and contributing to difficulties in their careers, personal relationships, and overall well-being.  On June 27, 2024, Dr. Layne Norton, Ph.D. in Nutritional Sciences, published a video on his YouTube channel discussing the positive impact of resistance training on mental health.

Norton cites a randomized controlled trial involving 55 individuals, some with mild depression and others without, who underwent an eight-week resistance training program. The regime comprised two 25-minute weekly sessions, focusing on exercises like barbell squats, bench presses, and deadlifts performed to mechanical failure (where form starts to break due to fatigue). (1)

Check out Dr. Norton’s analysis below:

If we do the math, it comes out to be less than an hour a week of basic resistance training.

The study found that resistance training led to significant improvements in symptoms of anxiety and depressionwith an effect size greater than what is typically seen with medication. Resistance training is not a cure for depression or anxiety, but it can be a powerful tool for managing these conditions.

Norton emphasizes the interconnectedness of mind and body, highlighting that physiological changes can significantly impact mental well-being.

We’ve tried to separate what happens above and below the neck for too long. Stress in your mind transfers to your body.

A study published in the journal concluded that people with more psychological stress have a greater risk of contracting cardiovascular diseases. (2)

Norton encourages a resistance training program that aligns with your current fitness level, which can help boost confidence and mental resilience. Consistency is the most critical factor, as even small, sustained efforts can make a big difference in psychological and physical health.

Norton suggests adopting a holistic approach to well-being by moving your body throughout the day, lifting weights, maintaining a healthy diet, challenging oneself, and honoring commitments. A virtuous cycle can create a snowball effect of positive outcomes with mental and physical benefits.

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References

1. O’Sullivan, D., Gordon, B. R., Lyons, M., Meyer, J. D., & Herring, M. P. (2023). Effects of resistance exercise training on depressive symptoms among young adults: A randomized controlled trial. Psychiatry research, 326, 115322. https://doi.org/10.1016/j.psychres.2023.115322
2. Satyjeet F, Naz S, Kumar V, et al. Psychological Stress as a Risk Factor for Cardiovascular Disease: A Case-Control Study. Cureus. 2020;12(10):e10757. Published 2020 Oct 1. doi:10.7759/cureus.10757