Science-Backed Tips

Boost Your Mood with Resistance Training

Moderate-intensity training reduces depression symptoms by 1.01 SD.


📊 Did you know?

Doing moderate resistance training twice a week for 6 weeks can significantly reduce depression symptoms, leading to noticeable improvements in mood.
Benefits

💡 Why It Matters

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Resistance training can lead to clinically meaningful mood improvements, enhancing overall mental health.

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A 1.01 SD reduction in depression symptoms indicates significant emotional relief for individuals.

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Structured exercise programs can serve as effective adjuncts to traditional mental health treatments.

Give it a try

✅ Try These Micro-Tips

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Engage in moderate-intensity resistance training for at least 60 minutes per week.

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Participate in two sessions of resistance training each week for optimal results.

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Incorporate exercises targeting major muscle groups to maximize mood benefits.

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Track your progress and mood changes to stay motivated and engaged.

📚 The study

In a groundbreaking study by O’Sullivan (2023), the impact of resistance training on depression was rigorously assessed, revealing astonishing results. Over a period of 6 to 8 weeks, clinical adults engaged in structured resistance training, and the outcomes were nothing short of remarkable. The study found a significant reduction in depressive symptoms, with an impressive effect size of 1.01 standard deviations at week 8. For individuals grappling with high levels of generalized anxiety disorder (GAD) symptoms, the antidepressant effect soared to 1.39 standard deviations, highlighting the profound benefits of this form of exercise.
This research underscores the importance of incorporating resistance training into mental health treatment plans, as it demonstrates clinically meaningful mood improvements. The findings suggest that structured exercise programs can serve as effective adjuncts to traditional mental health treatments, offering individuals a powerful tool for emotional relief.
With a 1.01 standard deviation reduction in depression symptoms, participants experienced significant emotional relief, showcasing the potential of resistance training to enhance overall mental health. As we continue to explore innovative approaches to mental wellness, this study paves the way for integrating physical activity into therapeutic practices, ultimately empowering individuals to reclaim their mental well-being through the strength of resistance training.

Source: O’Sullivan, D. (2023). Resistance exercise training induces large antidepressant effects at week 8. Psychiatry Research. Study Link
Evidence-based

📚 Related Research

O’Sullivan, D., et al. (2025). Effects of resistance exercise on depressed mood state. Journal of Affective Disorders.

Engage in a single session of moderate intensity resistance exercise to boost your mood.

Study Link

Kikuchi, N., Ohta, T., Hashimoto, Y., Mochizuki, Y., Saito, M., Kozuma, A., Deguchi, M., Inoguchi, T., Shinogi, M., Homma, H., et al. (2023). Effect of online home-based resistance exercise training on physical fitness, depression, stress, and well‑being in middle‑aged persons: A pilot study. International Journal of Environmental Research and Public Health, 20(3), 1769.

Engage in a 20-minute online strength training session to boost your mood and reduce feelings of depression.

Study Link

Levinger, I., Goodman, C., Hare, D. L., Jerums, G., & Selig, S. (2011). Resistance training reduces depressed mood in individuals with metabolic risk factors. Diabetes Care, 30(9), 2205–2210.

Engage in resistance training for 30 minutes, three times a week to enhance your mood.

Study Link

❓ Frequently Asked Questions ❓

Learn more

How often should I engage in resistance training to reduce depression symptoms?

You should participate in moderate-intensity resistance training twice a week. This frequency has been shown to significantly improve mood and reduce depression symptoms.

What is the recommended duration for each resistance training session?

Each session should last at least 60 minutes to achieve optimal results. This duration helps ensure that you engage in enough exercise to experience mood benefits.

How long does it take to see improvements in mood from resistance training?

Improvements in mood can be observed after 6 to 8 weeks of consistent resistance training. Participants have reported significant reductions in depressive symptoms during this timeframe.

What type of exercises should I include in my resistance training program?

Incorporate exercises that target major muscle groups to maximize mood benefits. This comprehensive approach enhances the overall effectiveness of the training.

Can resistance training be used alongside traditional mental health treatments?

Yes, structured resistance training can serve as an effective adjunct to traditional mental health treatments. It provides additional support for improving mood and reducing depressive symptoms.

What is the average effect size of resistance training on depression symptoms?

The average effect size of resistance training on depression symptoms is approximately 1.01 standard deviations. This indicates a clinically meaningful reduction in depressive symptoms.

Is resistance training effective for individuals with high anxiety symptoms?

Yes, individuals with high generalized anxiety disorder (GAD) symptoms may experience even greater benefits from resistance training. Some participants reported a reduction of up to 1.39 standard deviations in depressive symptoms.

How can I track my progress while engaging in resistance training?

You can track your progress by keeping a journal of your workouts and noting any changes in your mood. This practice helps you stay motivated and engaged in your training.

What intensity level should my resistance training be?

Aim for moderate-intensity resistance training to achieve the best results for mood improvement. This level of intensity is effective in reducing depression symptoms.

Are there any specific recommendations for individuals new to resistance training?

Start with basic exercises and gradually increase the intensity as you become more comfortable. It’s important to focus on proper form and technique to prevent injury and maximize benefits.

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