According to Beyond Blue, around one million Australians will suffer from depression, and two million will deal with anxiety in any given year. The same statistic also shows that roughly 45 percent of Australians will suffer some form of a mental condition in their lifetime.

While depression might not seem like that big of a deal, the condition can lead to significant drops in quality of life, productivity, and subjective feelings of well-being.

The question is, would weight training help us deal with depression and anxiety? Let’s review.

Does Strength Training Help Prevent Depression And Anxiety?

We have plenty of studies showing a clear link between exercise and reduced risk of depression. In fact, some research shows that exercise reduces symptoms of depression and improves mental health. The only downside is that most experiments have looked at aerobic exercise instead of resistance training.

Luckily for us, a somewhat recent meta-analysis of clinical trials shed some light on the subject. In the analysis, researchers examined the effects of weight training on depression. After looking at 33 trials, researchers found that lifting weights was linked to an improved mood, more confidence, and reduced depressive symptoms.

The folks behind that meta-analysis also found that strength training’s effects were more potent for people with moderate to severe depression, concluding:

“This suggests resistance training may be particularly effective for those with greater depressive symptoms.”

What’s even more exciting is that training volume wasn’t correlated with alleviating depressive symptoms. As little as two weekly sessions had profound positive effects on subjects across various experiments.

Another meta-analysis examined the relationship between resistance training and measures of anxiety. The overview included 16 studies and 922 participants. Researchers found that resistance exercise led to significant drops in anxiety, particularly among healthy individuals free of mental illness. Similar to the previous meta-analysis, this one also didn’t find much difference between various resistance exercise protocols.

How to Start Strength Training In Three Simple Steps

1. Train Three Times Per Week

The great thing about strength training is that you don’t have to do much to reap the physical and psychological benefits. As little as three weekly workouts can be enough for you to start making progress, gain confidence, and increase your subjective well-being.

2. Focus On The Core Barbell Lifts

Many beginners make the mistake of trying to learn dozens of exercises when they first start training. While the approach can work, a much better tactic is to spend your first few months mastering the core lifts:

• Bench press
• Deadlift
• Back squat
• Barbell row
• Overhead press

3. Make Small And Consistent Improvements

Weight training is incredibly fulfilling because it provides a true sense of progression. The process isn’t just about lifting heavy objects and putting them down. Instead, you see yourself getting better.

Instead of setting huge goals, only to end up disappointed, dedicate yourself to making small but consistent improvements.

Start logging your workouts in a simple log and review your performance every four to six weeks. So long as you see minor improvements, you’re on the right track.

If you need help with staying consistent and achieving your goals, book a chat with us today. Our coaches are here to help you come up with a game plan to achieve your goals, in a sustainable and enjoyable way.