Strengthening the Mind: Resistance Training and Mental Health
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A good friend of mine, who is a long-time collegiate strength and conditioning coach, talks about “neck down training” and “neck up coaching.” What he means is that we often focus on training the body from the neck down – arms, legs, core–for physiological adaptations like strength, power and aerobic fitness, but need to coach the athlete through motivation, confidence, self-esteem, positive self-talk, leadership, etc.
This neck up coaching alludes to sport psychology and behavior change–and again, how can we, as coaches, make athletes, clients, etc. believe in themselves, motivate them, etc. I think you see the point here. The mind is a powerful “muscle.”
Exercise is Mental Health Medicine
Besides the fairly visible adaptations that occur below the neck, exercise causes physiological and psychological benefits above the neck to the brain and our mood and emotions as well. You’ve probably been there at some point in time–you know, that runner’s high or lifter’s high following a good training session.
Not only are these euphoric sensations apparent after a single bout of activity, but the long-term effects with consistent exercise are also evident. Indeed, there is good research on the link between exercise and mental health.
And oh, what a time to hear this message! There are several headlines on mental health and COVID-19. Many people have fear, worry, and stress, all normal responses to perceived or real threats, and especially at times when we are faced with uncertainty or the unknown – you know, like during the current COVID-19 pandemic. A recent Gallup poll showed that 34% of Americans rated their mental health as Excellent, down from 43% just a year ago.
I’m certainly not a mental health expert nor a psychologist/psychiatrist but I’m fairly confident that if you put down this article and go for a walk/jog or do some resistance training that you will probably feel better. And if you keep doing it regularly, you will feel better than if you didn’t. Just as the research indicates.
What the Research Says
A recent research study published in October found that an 8-week resistance training program performed twice per week improved anxiety symptoms among normal, healthy young adults about 20-30 years of age.
This is not a novel finding–and research shows that the effects of resistance training and overall physical activity extend beyond just normal, healthy young adults. Yes indeed, the benefits of resistance training and physical activity on mental health extend from adolescents to older adults to those with moderate to severe mental health disorders.
Muscles, Mental Health, and More
So, given the research evidence (or that personal experience of euphoria following a training session), let’s get out there and squat, lunge and hinge. Push and pull with your arms (both vertically and horizontally). And brace and rotate the core for positive mental health and overall well-being. And don’t forget to sit less and move more throughout the day. Get some sunshine, and breathe fresh air through your nose. Meditate. Relax–whatever that means to you. Meet up (virtually or socially distanced) with friends and family. And eat foods that nourish your body and mind.
Taking care of the mind is just as important as taking care of the body. But, they do not need to be separate habits. Remember, the head is connected to those neck-down body parts that move against resistance–whether that be body weight, medicine ball, resistance band, kettlebell, dumbbell or barbell.
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Learn more about Dr. Eisenmann | @Joe_Eisenmann
