Going to the gym is an act of self-care; after all, it can improve your body’s appearance, strengthen your mental health, and even help you lose weight. Therefore, we can affirm that strength training and mental health go hand in hand , going beyond physical improvement.
This is because, when performing exercises with heavy weights, the brain will use adrenaline and cortisol to support the training. In turn reducing the possible future chances of stress peaks and anxiety attacks.
At the same time, the pleasure and happiness hormones are released during a workout. This can combat depression and other problems related to mental illness .
So, if you are someone who is looking to improve your quality of life through exercise , come and check out the relationship between bodybuilding and mental health!
How can bodybuilding help mental health?
Strength training is a popular practice in gyms , as it’s excellent value for money and helps anyone seeking weight loss or muscle growth. Considered a low-impact physical activity, it takes into account training volume, repetitions, and load .
Besides working on various areas of the body, strength training can be a great ally for mental health . This is because the continuous reproduction of movements, which occurs during training, stimulates the brain, increasing the individual’s reasoning ability .
Due to a busy life filled with professional services and household chores, some people end up developing symptoms linked to depression and/or anxiety .
These disorders, if already present in a person’s life, can have a significant impact on quality of life, personal relationships, and even lead to physical health complications.
If you experience any of these symptoms, know that strength training can help improve emotional well-being and promote a healthier mind , since, throughout the practice, neurotransmitters are released that deliver the sensations described.
Additionally, during exercise, the body temporarily responds to stress, generating increased levels of cortisol and adrenaline . However, after exercise, the levels of these hormones decrease and remain controlled.
In addition to the sensations mentioned, brain structures also benefit , as exercise increases blood flow to the brain. This means more nutrients and oxygen are delivered to brain cells, improving brain function and, consequently, improving mood and stimulating cognitive abilities.
What are the real benefits of combining bodybuilding and mental health?
As we know, weight training is an accessible practice that works the entire body through repetitive movements, so it’s easy to understand its benefits for your mental health.
A study carried out by the University of Limerick (2020) showed that squats and weightlifting exercises bring benefits to the mind , such as reducing anxiety symptoms and even limiting the use of anxiolytic medications.
Furthermore, research has shown that just one weight training session provides positive long-term transformations, as it helps increase endorphin levels (the happiness hormone) in the body, eliminating possible signs of depression.
Additionally, there are other benefits to the relationship between strength training and mental health. Check out 7 of them below:
1. Improves sleep quality
Regularly exercising can help improve your sleep quality. Because it involves intense muscular effort, you use a lot of energy.
Thus, all this intensity will help to “tire” the body, creating a feeling of healthy fatigue, making it easier to fall asleep.
Also, a regular exercise routine can help your “biological clock” function, which contributes to drowsiness and waking up at the desired time, resulting in better quality sleep.
2. Increases concentration
Strength training also enhances concentration through various aspects. Therefore, discipline and concentration (during training to get good results) can enhance an individual’s mental ability, since the mind is being stimulated during the exercise.
In addition, neurotransmitters like dopamine and serotonin are released, which are pivotal in mental functioning, as they enhance concentration and attention.
3. Reduces symptoms of stress
Stress typically occurs when confronted with difficult situations, correct? So, understand that strength training will enable you to manage this response efficiently.
Exercise serves as an energy outlet for the energy gained from your day-to-day activities. This is so because, when you exercise, you direct the energy positively and your body is able to expel the physical and mental tension that comes with stress.
In addition, when you practice, your body releases neurotransmitters, which create feelings of pleasure and contentment, and this leads to a sense of relaxation.
4. Improves self-esteem
Do you know that strength training improves your self-esteem? It is true that with training and proper diet, you can enhance your physical image.
Meanwhile, the habit encourages self-care and well-being, reminding you of the significance of self-esteem. After all, when your body and mental health are well taken care of, you can observe a general boost in your mood, which also has a positive impact on self-esteem, bringing more self-confidence.
5. Fights sedentary lifestyle
Strength training is an excellent partner in the fight against a sedentary lifestyle. By embracing this physical exercise, you’re taking an important step towards healthier living!
Weight-bearing exercises enhance the growth of muscular strength and endurance, not just the capacity to do daily activities comfortably, but also encouraging an active way of life.
6. Raises productivity levels
Increased productivity is one of the advantages of bodybuilding, as it demands consistent and disciplined action in order to attain desired results.
This organization will make you more productive, as you’ll be used to adhering to a routine and being proper in commitment to your goals.
7. Healthier cardiovascular system
Although strength training may be linked to building muscles, it can also provide some assistance in cardiovascular health !
During the exercise, there’s an increase in heart rate and oxygen intake by the body, decreasing the risk for cardiovascular diseases, which are generally linked to a sedentary lifestyle.
Also, strength training minimizes bad cholesterol (LDL) and prevents plaque accumulation in the arteries, lowering the risk of cardiovascular disease. So, by doing this kind of physical activity, you’ll be encouraging a healthier heart and a more effective circulatory system!
How does bodybuilding impact the mind?
Anyone who believes that strength training is merely for toning muscles is wrong. Going far beyond looks, the exercise raises the number of nerve cells in the brain. Essentially, it can develop the brain.
Also, training can be an effective choice to fight depression (and other mental diseases), since it lowers the chemical instabilities in the brain that induce the disease.
Moreover, there are certain skills that become better through strength training including memory. This is done from the increase of the protein BDNF (Brain-Derived Neurotrophic Factor) in the body. Resulting from physical exercise, neurons multiply with the advantage of storing information in the mind.
Lastly, the performance of individuals engaged in strength training can be enhanced since it calls for attention and discipline in order to become competent. In this way, the body responds in an orderly fashion, enhancing concentration and discipline.
So, what is required to begin weight training?
We already know that strength training will be good for the mind. So, if you wish to enhance your mental well-being, as well as increase your muscle strength, this practice could be perfect!
Lastly, seek professional assistance to make your expectations meet your reality. In gyms, you can rely on trainers to prepare a training plan according to your present needs and goals
Also, don’t forget to focus on what you enjoy. After all, it’s important to have fun and enthusiasm when training. With patience and determination, you’ll achieve your goals and, in addition, have a healthier mind!
