• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
BarBend

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Top Athletes
    • Powerlifting
    • Weightlifting
    • Competition Results
    • Latest Research
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini Massage Guns
      • Individual Recovery Reviews
    • Supplements
      • Best Protein
        • Best Whey Protein Powders
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainers
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workouts for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
        • Best Fat Burners for Men
        • Best Fat Burners for Women
        • Best Non-Stim Fat Burners
      • More Supplements
        • Best Supplements for Muscle Growth
        • Best Supplements for CrossFit
        • Best Supplements for Weight Loss
        • Best Supplements for Bodybuilding
        • Best Supplements for Men
        • Best Supplement Stacks
      • Individual Supplements Reviews
    • Equipment
      • Cardio
        • Best Treadmills
        • Best Rowing Machines
        • Best Exercise Bikes
        • Best Ellipticals
        • Best Recumbent Bikes
      • Strength
        • Best Adjustable Dumbbells
        • Best Dumbbells
        • Best Kettlebells
        • Best Barbells
        • Best Squat Racks
        • Best Free Weights
        • Best Weight Benches
        • Best Resistance Bands
        • Best Slam Balls
        • Best Weighted Vests
        • Best Leg Extension Machines
        • Best Cable Machines
        • Best Power Racks
        • Best Pull Up Bars
      • Best Home Gyms
        • Best Smart Home Gyms
        • Best Gym Equipment Under $100
        • Best Home Gym Essentials
        • Best Home Gym Flooring
      • Individual Equipment Reviews
    • Fitness Accessories
      • Apparel
        • Best Weightlifting Shoes
        • Best Cross Training Shoes
        • Best Gym Bags
        • Best Gym Shorts
      • Training
        • Best Weightlifting Belts
        • Best Knee Sleeves
        • Best Lifting Straps
        • Best Grip Strengtheners
        • Best Wrist Wraps
        • Best Lifting Gloves
      • Individual Fitness Product Reviews
    • Certifications
      • Best Sports Nutrition Certifications
      • Best Personal Trainer Certifications
      • Best Nutrition Certifications
      • Individual Certifications Reviews
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
      • Individual Program Reviews
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Nutrition Tips
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
  • Training
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Bent-Over Row
      • Lat Pulldown
      • Crunches
      • Farmer’s Carry
    • Best Exercises
      • Shoulder Exercises
      • Back Exercises
      • Chest Exercises
      • Glute Exercises
      • Ab Exercises
      • Hamstring Exercises
      • Quad Exercises
      • Calf Exercises
      • Biceps Exercises
      • Triceps Exercises
    • Programs
      • Push-Up Program
      • Pull-Up Program
      • German Volume Training
      • 5/3/1 Program
      • Powerbuilding Program
      • The Cube Method
      • 5×5 Program
      • Bodybuilding Programs
      • Build Your Own Program
    • Fat Loss
      • How to Burn Fat
      • Spot Fat Reduction
      • How to Train on a Cut
      • Body Conditioning
      • Workouts
        • Kettlebell Circuits
        • Dumbbell Complexes
        • Farmer’s Carry Workouts
    • Muscle Gain
      • Muscle Hypertrophy Explained
      • How to Build Muscle
      • How to Maintain Muscle
      • What Researchers Say About Muscle Gain
        • Workouts
          • 20-Minute Workouts
          • Kettlebell Circuits
          • CrossFit Workouts for Muscle
          • Bodybuilding Workouts
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
Training Nutrition

4 Research-Backed Ways Lifting Weights and Eating Right Improve Mental Health

Deadlifts, protein shakes, and multivitamins are actually a smart way to care for your mental health.

Written by Nick English
Last updated on July 26th, 2023
Expert Verified Expert Verified By: Dina R. D’Alessandro, MS, RDN

One of the greatest injustices is the fact that lifting heavy weights and eating a lot of protein has become associated with stupidity and immaturity. You know the stereotype: musclebound gorillas spend all their brainpower squatting and plotting their next protein shake — it’s the skinny kid in the library who actually has his priorities straight. People who will actually go far in life realize that lifting and dieting is a silly pursuit in vanity.

These stereotypes are utterly tragic because the science is rock solid: a person who wants to do everything they can to improve their brainpower and mental health should, in fact, dedicate time to lifting weights and eating to gain some muscle. Stepping up to a loaded barbell, yes, is a very good way to build an aesthetically pleasing physique, but a six pack is secondary to the longevity and mental benefits that accompany a session under the iron.

Here’s why.

front squat
Berkomaster/Shutterstock

1) Lower Levels of Stress

“Cortisol is a stress hormone it’s directly related to the autonomic nervous system,” says Dr. David Rabin, a psychiatrist, neuroscientist, and co-founder of Apollo Neuroscience. “It’s something you don’t want to be up all the time, not just because it increases stress but because it can also be stored in chemical markers on your DNA that tell the body to keep cortisol levels high. We’re now starting to understand that this gene expression can even be passed onto future generations.”

Lifting weights, we’ve found, helps to keep cortisol levels low. Not only has an 8-week block of resistance training been found to reduce cortisol and stress among people with PTSD, but dedicating a few months to regularly lifting weights has been seen to reduce resting cortisol in the general population as well.(1)(2)(3) Consuming a lot of sugar and insufficient amounts of water and fruits has also been seen to negatively affect cortisol levels.(4)(5)

Chronically high cortisol has been linked to anxiety, higher blood sugar, high blood pressure, more body fat, and even a loss of calcium from the bones. But training intensely too often can cause cortisol to stay too high, so make sure you follow a smart training program instead of maxing your lifts every time you go to the gym.

sleeping athlete
Sjstudio6/Shutterstock

2) Better Sleep

Both lifting weights and following a healthy diet may improve sleep quality.(6)(7) A 2018 review of thirteen studies concluded that,

chronic resistance exercise improves all aspects of sleep, with the greatest benefit for sleep quality.(8)

Poor quality sleep, of course, can produce irritability, fatigue, and exacerbate mood problems. The benefits of exercise on sleep can be attributed to the reduction in cortisol, along with increases in testosterone and reductions in body fat and blood pressure.(9)(10)

“When we exercise, our body releases endorphins, hormones that make us happy and relaxed,” adds Dr. Ronit Levy, a psychologist and clinical director at Bucks County Anxiety Center. “We sleep better when we exercise regularly because we have a healthy outlet for stress. (And) better sleep helps with being able to handle stress and difficult situations, as well as learn and perform better.”

A healthy diet is critically important here as well, particularly the mineral called magnesium. Abundant in leafy greens, legumes, and nuts, magnesium is sometimes called the “relaxation nutrient” as consuming sufficient amounts has strong ties to better sleep quality and lower stress levels.(11)(12)(13) Omega-3 fatty acids, found in fatty fish and walnuts, also have ties to better mental health, with some studies linking them to a reduction in anxiety.(14)(15)

lifting in mirror
Motortion Films/Shutterstock

3) Lower Depression Risk

If you’re suffering from depression or feel you might be, it’s important to speak with a doctor or mental health practitioner. And while experts will often suggest medication for combating depression, it’s not uncommon to hear of a “golden triangle” of treatment: therapy, medication as needed, and exercise.

There’s a lot of correlation between depression and obesity, and people with high amounts of body fat are considerably more likely to experience the condition.(16) But in addition to keeping one’s calories in check, strength training has also been seen to stimulate dopamine, norepinephrine, and serotonin, three hormones that tend to be low in people suffering from depression. They’re responsible for motivation, drive, and mood stability, and they can be regulated by elevating your heart rate any which way, be it through strength training or cardio. But strength training is more effective at increasing testosterone and growth hormone, and adults with low levels are at a significantly higher risk of depression.(17)(18)(19)

Diet also plays an important role, here. In addition to the anxiety-reducing benefits of magnesium and Omega-3s mentioned above, a diet rich in a variety of nutrients like B-vitamins, lycopene, fiber, Vitamin C, and Vitamin D can impact depression risk and stabilize mood.(20)(21)(22)(23) But again, speak to your doctor if you’re concerned about depression.

studying
Tero Vesalainen/Shutterstock

4) Improved Learning Capacity

A 2015 study concluded that twice-weekly strength training significantly slowed the disintegration of the brain’s white matter, which connects and passes information between different regions of the brain, and other research has suggested that lifting improves neuroplasticity and increases the production of BDNF, a protein that helps to create new brain cells.(24)(25)(26) When you develop the skill of strength, you’re activating learning pathways in the brain.

“In practicing strength training it not only builds up the strength in my muscles, but also connections between neurons, muscles, bones, and awareness of my body,” says Rabin. “If you establish that as a foundation of learning, it becomes easier to intuitively understand how strength training directly impacts the way we control our attention and the way we regulate our focus and emotions.”

Diet plays a part here, as well — consuming a lot of processed foods and sugar has been seen to decrease the production of BDNF, plus animal studies have found calorie controlled diets stimulate BDNF as well.(27)(28) A lot of this research is promoted among the elderly in order to help slow the progression of Alzheimer’s, but lifting and eating well have benefits for anybody wishing to study and improve their ability to learn and retain information.

deadlift group
Flamingo Images/Shutterstock

The Takeaway

Whether you’re a student in college or a student of life, a habit of lifting weights and consuming a wide variety of nutrients is an essential component of maintaining mental health, improving sleep quality, and learning effectively. Strength is a skill that needs to be learned, so instead of approaching it haphazardly, consider speaking with a strength coach to nail correct form and then follow a progressive strength program. Your brain will thank you.

Featured image via Flamingo Images/Shutterstock

References

1. Budde H, et al. The impact of an exercise training intervention on cortisol levels and post-traumatic stress disorder in juveniles from an Ugandan refugee settlement: study protocol for a randomized control trial. Trials. 2018 Jul 9;19(1):364.
2. Kraemer WJ, et al. Effects of heavy-resistance training on hormonal response patterns in younger vs. older men. J Appl Physiol (1985). 1999 Sep;87(3):982-92.
3. Alghadir AH, et al. The effects of four weeks aerobic training on saliva cortisol and testosterone in young healthy persons. J Phys Ther Sci. 2015 Jul;27(7):2029-33.
4. Nieman DC, et al. Metabolomics-Based Analysis of Banana and Pear Ingestion on Exercise Performance and Recovery. J Proteome Res. 2015 Dec 4;14(12):5367-77.
5. Maresh CM, et al. Effect of hydration state on testosterone and cortisol responses to training-intensity exercise in collegiate runners. Int J Sports Med. 2006 Oct;27(10):765-70.
6. Ferris LT, et al. Resistance training improves sleep quality in older adults a pilot study. J Sports Sci Med. 2005 Sep 1;4(3):354-60.
7. Banno M, et al. Exercise can improve sleep quality: a systematic review and meta-analysis. PeerJ. 2018 Jul 11;6:e5172.
8. Kovacevic A, et al. The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep Med Rev. 2018 Jun;39:52-68.
9. Barrett-Connor E, et al. The association of testosterone levels with overall sleep quality, sleep architecture, and sleep-disordered breathing. J Clin Endocrinol Metab. 2008 Jul;93(7):2602-9.
10. Lemes ÍR, et al. Resistance training reduces systolic blood pressure in metabolic syndrome: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2016 Dec;50(23):1438-1442.
11. Cao Y, et al. Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients. 2018 Sep 21;10(10).
12. Boyle N, et al. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5).
13. Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9.
14. Sublette ME, et al. Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. J Clin Psychiatry. 2011 Dec;72(12):1577-84.
15. Kiecolt-Glaser JK, et al. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011 Nov;25(8):1725-34.
16. Zhao G, et al. Waist circumference, abdominal obesity, and depression among overweight and obese U.S. adults: National Health and Nutrition Examination Survey 2005-2006. BMC Psychiatry. 2011 Aug 11;11:130.
17. Sternbach H, et al. Age-associated testosterone decline in men: clinical issues for psychiatry. Am J Psychiatry. 1998 Oct;155(10):1310-8.
18. Jung HJ, et al. Effect of Testosterone Replacement Therapy on Cognitive Performance and Depression in Men with Testosterone Deficiency Syndrome. World J Mens Health. 2016 Dec;34(3):194-199.
19. Mahajan T, et al. Atypical depression in growth hormone deficient adults, and the beneficial effects of growth hormone treatment on depression and quality of life. Eur J Endocrinol. 2004 Sep;151(3):325-32.
20. Niu K, et al. A tomato-rich diet is related to depressive symptoms among an elderly population aged 70 years and over: a population-based, cross-sectional analysis. J Affect Disord. 2013 Jan 10;144(1-2):165-70.
21. Xu H, et al. Exploration of the association between dietary fiber intake and depressive symptoms in adults. Nutrition. 2018 Oct;54:48-53.
22. Spedding S, et al. Vitamin D and depression: a systematic review and meta-analysis comparing studies with and without biological flaws. Nutrients. 2014 Apr 11;6(4):1501-18.
23. Pullar JM, et al. High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students. Antioxidants (Basel). 2018 Jul 16;7(7).
24. Bolandzadeh N, et al. Resistance Training and White Matter Lesion Progression in Older Women: Exploratory Analysis of a 12-Month Randomized Controlled Trial. J Am Geriatr Soc. 2015 Oct;63(10):2052-60.
25. Yarrow JF, et al. Training augments resistance exercise induced elevation of circulating brain derived neurotrophic factor (BDNF). Neurosci Lett. 2010 Jul 26;479(2):161-5.
26. Nagamatsu LS, et al. Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment. Arch Intern Med. 2012 Apr 23;172(8):666-8.
27. Molteni R, et al. A high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning. Neuroscience. 2002;112(4):803-14.
28. Gilland KE, et al. Effect of food deprivation or short-term Western diet feeding on BDNF protein expression in the hypothalamic arcuate, paraventricular, and ventromedial nuclei. Am J Physiol Regul Integr Comp Physiol. 2017 Apr 1;312(4):R611-R625.

About Nick English

Nick is a content producer and journalist with over seven years’ experience reporting on four continents. Since moving to New York City in 2013 he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science.

View All Articles

Primary Sidebar

Latest News

Best Cyber Monday Fitness Deals (2023)

Russel Orhii (83KG) Raw Squats 22 kilograms Over IPF World Record For a Double

Jesus Olivares (+120KG) Raw Deadlifts 5 Kilograms Over His IPF World Record

Erholove Izobodo-John (84KG) Pulls Heaviest Raw British Deadlift In History of 260 Kilograms

Kate Sweatman (+84KG) Squats Single-Ply UK Record of 270 Kilograms

Latest Reviews

Redwood Outdoors Yukon Cold Plunge Tub Review

Redwood Outdoor Thermowood Garden Sauna Review

Future App Review

Bells of Steel Hydra Rack Review

Assault Runner Elite Treadmill

Assault Runner Elite Treadmill Review

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2023 · BarBend Inc · Sitemap