Posted on September 09, 2016 by Jenny Cromack
When designed appropriately weight training can be beneficial in stimulating many physical changes such as strength, mass, and power increases. It can also help positive impact physical conditions such as arthritis, diabetes, and muscular dysfunctions. More recently, weight training and mental health has been studied and the psychological effect it has too; reducing depressive symptoms and anxiety, and increasing self-efficacy and positive emotions.
Anxiety and Weight Training
Even single bouts of resistance training has been linked to improved feelings of pleasure, mood, positive affect, and anxiety. What is interesting is that the training intensity appears to determine the effect on psychological states such as anxiety. Only light to moderate loads have been consistently shown to reduces feelings of anxiety post workout. Loads of 50 and 60% have been shown to have positive psychological effects. Similarly, a load of 70% 10RM resulted in improvements in anxiety, positive and negative affect, energy, and calmness which lasted for up to an hour post training. Higher loads of 100% 10RM produced undesired effects, actually increasing feelings of anxiety, negative affect, and tension. Some researchers have linked the difference in effects to higher rating of perceived exertion (RPE) in the higher load training sessions.
General Well-being and Weight Training
Resistance training has also been shown to improve quality of life, life satisfaction, morale, and positive attitudes towards ageing. The positive effects of weight training on psychological quality of life has proved beneficial in elderly and obese populations. As well as quality of life, resistance training appears to improve perceptions of body attractiveness, physical self-perceptions, physical condition, and maintain a stable sense of self-worth. These improvements have been said to be related to increases in strength and improved body composition.
Resistance training has also been shown to improve self-efficacy with higher intensity sessions (75-85% 1RM) producing greater effects. This would suggest that harder sessions create a larger increase in self-efficacy, possibly due to the observed increases in strength.
Considerations
Studies clearly suggest a positive effect of weight training and mental health and psychological variables. The mixed results mean as health professionals we need to consider the state of our clients when we design their resistance training programs. For example if we have clients that struggle with anxiety or negative emotions low to moderate loads designed in a circuit fashion may be beneficial for them, whereas those who may only struggle with confidence or self-efficacy higher loads and intensities may be the optimal approach. Weight training does go far beyond physical benefits and we need to utilise its effects to provide a whole host of benefits for individuals.