Lifting is a Natural Antidepressant
Strength training have a positive effect on depression.
Depression affects about 300 million people worldwide and is globally the leading mental health-related disease. In this article, we explore the positive effect that strength training has on depression.
People affected by depression have an increased risk of sedentary living, which is associated with an increased risk of disease and all-cause mortality. Conventional treatment typically includes antidepressant medication as well as cognitive behavior therapy and mindfulness therapy. However, physical exercise is now recommended by many international organizations and is considered an effective natural treatment for depression.
The effects of strength training on depression have not been as readily documented as those for aerobic training. Fortunately, though, a recent study focused specifically on the effect strength training has on depression. They concluded that strength training alone does show have a positive effect on depression, health, quality of life and days of work missed.
The study did expand on a number of key elements that may help to contribute to better research and better outcomes in the future. These elements are important and have practical implications that can be applied to strength training sessions geared toward overcoming depressive symptoms.
- Progressing in intensity and volume may increase benefits. Start low and progress to more if/when client is ready.
- The volume of training appears to be more effective than frequency - 2-3x/wk vs 5x/wk. It’s ok to do more if its working.
- Adherence is vital! Training must be motivating. Knowing how someone prefers to strength train will be important. Do they like weightlifting, powerlifting, functional training, etc.
- Home training with guidance may be advantageous for more vulnerable people.
Reference
Carneiro, L., Afonso, J., Ramirez-Campillo, R., Murawska-Cialowciz, E., Marques, A., & Clemente, F. M. (2020). The Effects of Exclusively Resistance Training-Based Supervised Programs in People with Depression: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. International journal of environmental research and public health, 17(18), 6715. https://doi.org/10.3390/ijerph17186715