Previously, we discussed prominent issues in the fitness industry and how this has devastated the mental health of many fitness enthusiasts. I ended that post by stating that exercise is an essential component to mental health. To expand on this, I want to discuss how one of my favorite types of exercise – weight lifting – has positively shaped my own mental wellbeing. 

Stress Relief

One of the most promoted mental benefits of exercise is stress relief. While recent studies have mixed results on the effectiveness of catharsis (that is the practice of releasing anger or other negative emotions), it can still feel good for some. I find if I lift while angry, I find myself too tired after my workout to worry anymore.

A more scientifically sound benefit of exercise is endorphins. During exercise, these hormones are released in order to help you lift heavier, run farther, or think more clearly. While this mechanism is supposed to help us survive in times of distress, the release of endorphins in a safe setting makes us feel good. This is what causes the “high” many people feel during a good workout. Studies show that the more our bodies release these chemicals, the larger impact they have on our day-to-day moods. Therefore, regular workouts can help us feel happier in the long run. Endorphins also act as natural pain relievers which help with day-to-day aches and pains.

Being Present

One thing I have really learned through weight lifting is being present. As someone with anxiety, my mind is often running in a hundred different directions and it can be difficult to focus on the now. However, being present is absolutely essential for safety in weight lifting. Focusing on form and paying attention to how your body responds helps prevent injury.

Mindfulness does wonders for your mental health as well. Studies show that individuals who practice being present create the habit of slowing down to enjoy good moments and generally report greater levels of happiness. After I started weight lifting, I have noticed it is easier for me to just sit and be – something I have struggled with my whole life. Mindfulness really is something that comes with practice and weight lifting was the tool that helped me achieve it. 

Confidence

Another benefit I have felt since starting weightlifting that I never felt with other kinds of exercise is higher confidence. Having been bullied for my small and “scrawny” stature since I was a young kid, putting on muscle is a change that has helped me feel more comfortable in my own skin. While I am still fairly light weight, realizing I can lift heavy things also helped me realize that functionality is more important than my looks. Achieving fitness goals also adds a sense of accomplishment and allows us to measure my growth over time. This has helped me reevaluate multiple areas in my life and respect the parts of myself that allow me to do great things.

Mental Resilience

Mental resilience is another great benefit of exercise. Having the discipline to go to the gym even when you don’t feel like it, or having the endurance to push through a difficult set, shows you that you can accomplish things even in non-ideal settings. 

One thing you will face a lot as a weight lifter is failure. You might not be able to lift as heavy as you thought or struggle to get the same amount of reps as you did on a previous set. It doesn’t take long to realize that you will encounter these setbacks more than once. By realizing it takes time to build strength and endurance, we can reframe failure. Instead of giving up, we come back next week and try again or look to see if there is some way we can improve upon our form. This mindset carries over to other aspects of life as you begin to develop the ability to adapt and overcome struggles. 

Finding Comfort in Discomfort… While Defining Boundaries

One thing you often hear from fitness trainers is that if you want to change, you have to get comfortable with being uncomfortable. Only by pushing the limits of our comfort zone do you see improvement. Lifting heavier weights, trying new exercises, mixing up the routine after a plateau, these are all ways weight lifters shift their comfort zones and make progress towards their goals. When you start learning it is okay to be outside your comfort zone, you start seeing how you can push yourself to improve in other areas of your life. That being said, it is also important to know your hard limits. Learning to tell the difference between “I feel uncomfortable” and “I feel unsafe” is important. 

Goal Orientation

Everyone gets into exercise for some reason – losing weight, getting stronger, improving health… While these are noble pursuits, those who find success in their exercise plans are those that understand the importance of having both short-term and long-term goals. Only having long-term goals can cause us to lose motivation as this progress can be harder to recognize. On the other hand, having only short-term goals can cause us to become complacent and prevent us from pushing ourselves as hard as we should. Research has shown that those who set both large and small goals push themselves the hardest and find the most success. 

Breaking down my fitness goals has helped me become more analytical in my other life goals as well. I find I can easily break down big jobs into smaller tasks. I’m also better at identifying progress and setbacks. Having goals helps create regular habits and increases motivation for long-term success. We discussed this in school, but it never stuck with me until I picked up weights. 

Conclusion

There are many more benefits of working out I could go into – such as finding supportive people or other physical benefits – but these are the most valuable skills I have learned through my personal weight lifting experience. Everyone’s exercise journey is different. Perhaps you have even found benefits from a different kind of exercise. Whatever the case, there is no denying that there are profound mental health benefits that come from moving your body. Feel free to share your experiences below!

For more information on the science of mental health and exercise, check out the following resources…

Anger and Catharsis: Myth, Metaphor or Reality? (Psychology Today)

Being Present and Enjoying It (National Library of Medicine)

Biochemistry, Endorphin (National Library of Medicine)

Focus on Small Steps First, Then Shift to the Larger Goal (Stanford Business)

The Neuroscience of Goals and Behavior Change (National Library of Medicine)