Strength Training and Womxn's Mental Health: Unleashing the Power Within

I used to struggle with my mental health. I had been on and off of SSRIs and in and out of therapy. I was misdiagnosed with Generalized Anxiety Disorder and Depression, then Bipolar disorder, but I knew that didn't quite fit. It wasn't until I started strength training that my mind became a dear friend as opposed to an enemy. It got me in touch with myself enough to notice my actual symptoms and get the correct clinical diagnosis of Autism and ADHD (AuDHD). The body awareness I developed healed me. If you struggle with this as well, here are the benefits of incorporating strength training into your routine.

Strength training is often associated with physical fitness and muscle building, but its benefits extend far beyond the physical. For womxn, engaging in strength training can have a profound impact on mental health, offering a powerful tool to improve mood, reduce anxiety, and build resilience. This post explores how strength training supports womxn's mental well-being and why it deserves a place in your wellness routine.

Lifting weights is for more than just aesthetics. It's for your mental health!

How Strength Training Boosts Mood and Reduces Anxiety

Strength training stimulates the release of endorphins, often called “feel-good” hormones. These natural chemicals help reduce feelings of stress and anxiety, creating a sense of calm and happiness after a workout. Research shows that women who regularly lift weights report lower levels of anxiety and depression compared to those who do not engage in this form of exercise.

Besides endorphins, strength training also increases levels of serotonin and dopamine, neurotransmitters linked to focus and mood regulation. This chemical boost helps both neurotypical and neurodiverse women manage daily stressors more effectively and improves overall emotional balance.

Building Confidence Through Physical Strength

Results of 6 months of regular strength training.

One of the most empowering aspects of strength training is the visible progress womxn can achieve. Gaining muscle and improving physical capabilities often translates into increased self-confidence. This boost in confidence can spill over into other areas of life, such as work, relationships, and personal goals.

Womxn who strength train often report feeling more in control of their bodies and lives. This sense of control is crucial for mental health, especially when facing challenges or setbacks.

Strength Training as a Tool for Stress Management

Life can be overwhelming, and stress is a common experience. Strength training offers a constructive outlet for releasing tension and frustration. The physical exertion involved helps clear the mind and provides a break from negative thoughts.

In addition, the routine and discipline required for strength training create structure, which can be grounding during chaotic times. Setting and achieving fitness goals also fosters a sense of accomplishment that combats feelings of helplessness.

Enhancing Cognitive Function and Mental Clarity

Strength training does more than improve mood; it also supports brain health. Studies indicate that resistance exercise can enhance cognitive functions such as memory, attention, and problem-solving skills. For womxn juggling multiple responsibilities, this mental clarity is invaluable.

Regular strength training increases blood flow to the brain, promoting the growth of new neural connections. This process helps maintain sharpness and reduces the risk of cognitive decline as womxn age.

Social Connection and Support Through Strength Training

Joining a gym, a fitness class, or an online community focused on strength training can create opportunities for social interaction. Building relationships with others who share similar goals provides emotional support and motivation.

Social connection is a key factor in mental health. Womxn who participate in group activities often experience a sense of community, which helps reduce feelings of isolation and loneliness.

Practical Tips for Women Starting Strength Training

• Begin with bodyweight exercises, such as stretching, chair exercises, squats, lunges, and push-ups, to establish a solid foundation.

• Use light weights or resistance bands to develop proper form before increasing intensity.

• Schedule workouts consistently, aiming for two to three sessions per week.

• Consider working with a trainer to create a personalized plan and ensure safety.

• Track progress using activity trackers or workout logs like The Strength Journal, to stay motivated and celebrate achievements.

  
  

Overcoming Common Barriers

Many womxn hesitate to start strength training due to misconceptions or fear of injury. It’s important to remember that strength training is adaptable to all fitness levels and ages. Starting slowly and focusing on technique reduces injury risk.

Another barrier is time constraints. Short, focused workouts can be effective and fit into busy schedules. Even 20-30 minutes a few times a week can yield mental health benefits.

Strength Training and Hormonal Balance

Strength training influences hormone levels, including cortisol, estrogen, and testosterone. Balanced hormones contribute to better mood regulation and energy levels. For womxn experiencing hormonal fluctuations, such as during menopause, strength training can help stabilize mood swings and improve overall well-being.

The Role of Strength Training in Combating Depression

Depression affects millions of womxn worldwide, including myself. I was diagnosed with chronic depression and anxiety. While therapy and medication are common treatments, exercise, including strength training, is a valuable complementary approach. Research shows that resistance training reduces symptoms of depression by improving brain chemistry and boosting self-esteem.

Womxn who incorporate strength training into their routine often report feeling more hopeful and energized, which supports recovery and long-term mental health.

Creating a Sustainable Strength Training Routine

Consistency is key to reaping mental health benefits. Womxn should focus on creating a routine that fits their lifestyle and preferences. Mixing strength training with other activities like yoga or cardio can keep workouts enjoyable. I only strength train 2-3 days a week to allow for recovery.

Listening to your body and allowing rest days prevents burnout and injury. Setting realistic goals and celebrating small wins helps maintain motivation.

Let me know your thoughts in the Strong Baddies channel in Discord!

Best in Health,

Coach Nai

References:

American Psychological Association

American Psychological Association. (2020). The mental health benefits of exercise. https://www.apa.org

Centers for Disease Control and Prevention

Centers for Disease Control and Prevention. (2022). Benefits of physical activity. https://www.cdc.gov/physicalactivity/basics

Harvard Health Publishing

Harvard Health Publishing. (2021). Exercise and mental health. Harvard Medical School. https://www.health.harvard.edu

Mayo Clinic

Mayo Clinic. (2022). Depression and anxiety: Exercise eases symptoms. https://www.mayoclinic.org

National Institute of Mental Health

National Institute of Mental Health. (2021). Depression and exercise. https://www.nimh.nih.gov

Brett Gordon

Gordon, B. R., McDowell, C. P., Lyons, M., & Herring, M. P. (2018). The effects of resistance exercise training on anxiety: A meta-analysis and meta-regression analysis of randomized controlled trials. Sports Medicine, 48(11), 2521–2532. https://doi.org/10.1007/s40279-018-0960-9

Patrick J. O'Connor

O’Connor, P. J., Herring, M. P., & Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4(5), 377–396. https://doi.org/10.1177/1559827610368771

Teresa Liu-Ambrose

Liu-Ambrose, T., Nagamatsu, L. S., Voss, M. W., Khan, K. M., & Handy, T. C. (2012). Resistance training and executive functions: A 12-month randomized controlled trial. Archives of Internal Medicine, 172(8), 666–668. https://doi.org/10.1001/archinternmed.2012.379

Wayne Westcott

Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8