The mechanisms of resistance training and its impact on anxiety and depression: a literature review
DOI:
https://doi.org/10.12775/JEHS.2025.80.59447Keywords
resistance training, anxiety, depression, neuroplasticity, inflammation, mental health interventionsAbstract
Introduction and purpose of the study: Anxiety and depressive disorders are among the most prevalent and debilitating mental health conditions, significantly impacting global health and quality of life. Current pharmacological and psychotherapeutic treatments, while effective, face challenges such as limited accessibility, high costs, and stigma. Resistance training (RT) seems a promising non-pharmacological intervention for the prevention and management of these disorders.
This review evaluates the efficacy of resistance training in preventing and treating anxiety and depression, with a focus on its biological and psychological mechanisms and effectiveness across diverse populations.
Summary: RT significantly alleviates symptoms of anxiety and depression across diverse populations. Biological mechanisms include improved stress regulation and reduced inflammation. Psychological benefits encompass better self-esteem, improved sleep quality and emotional well-being. Structured and supervised RT programs show the greatest efficacy, with additional benefits observed in specific groups such as older adults and individuals with chronic conditions. Resistance training is an effective intervention to improve mental health outcomes. Future research should explore optimal RT protocols, long-term outcomes, and integration into multimodal treatments.
References
1. World Health Organization. Anxiety disorders. World Health Organization. Published September 27, 2023. https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders
2. World Health Organization. Depressive disorder (depression). World Health Organization. Published March 31, 2023. https://www.who.int/news-room/fact-sheets/detail/depression
3. World Health Organization. Comprehensive Mental Health Action Plan 2013-2030. World Health Organization; 2021. https://www.who.int/publications/i/item/9789240031029
4. Pearce M, Garcia L, Abbas A, et al. Association Between Physical Activity and Risk of Depression: A Systematic Review and Meta-analysis. JAMA Psychiatry. 2022;79(6):550-559. https://doi.org/10.1001/jamapsychiatry.2022.0609
5. Melnyk BM, Kelly SA, Stephens J, et al. Interventions to Improve Mental Health, Well-Being, Physical Health, and Lifestyle Behaviors in Physicians and Nurses: A Systematic Review. Am J Health Promot. 2020;34(8):929-941. https://doi.org/10.1177/0890117120920451
6. Heissel A, Heinen D, Brokmeier LL, et al. Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression. Br J Sports Med. 2023;57(16):1049-1057. https://doi.org/10.1136/bjsports-2022-106282
7. Chaudhry SR, Gossman W. Biochemistry, Endorphin. In: StatPearls. Treasure Island (FL): StatPearls Publishing; April 3, 2023.
8. Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP. Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA Psychiatry. 2018;75(6):566-576. https://doi.org/10.1001/jamapsychiatry.2018.0572
9. Broadhouse KM, Singh MF, Suo C, et al. Hippocampal plasticity underpins long-term cognitive gains from resistance exercise in MCI. Neuroimage Clin. 2020;25:102182. https://doi.org/10.1016/j.nicl.2020.102182
10. Hart PD, Buck DJ. The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis. Health Promot Perspect. 2019;9(1):1-12. Published 2019 Jan 23. https://doi.org/10.15171/hpp.2019.01
11. Kwok JYY, Kwan JCY, Auyeung M, et al. Effects of Mindfulness Yoga vs Stretching and Resistance Training Exercises on Anxiety and Depression for People With Parkinson Disease: A Randomized Clinical Trial. JAMA Neurol. 2019;76(7):755-763. https://doi.org/10.1001/jamaneurol.2019.0534
12. Cabanas-Sánchez V, Esteban-Cornejo I, Parra-Soto S, et al. Muscle strength and incidence of depression and anxiety: findings from the UK Biobank prospective cohort study. J Cachexia Sarcopenia Muscle. 2022;13(4):1983-1994. https://doi.org/10.1002/jcsm.12963
13. Smith PJ, Merwin RM. The Role of Exercise in Management of Mental Health Disorders: An Integrative Review. Annu Rev Med. 2021;72:45-62. https://doi.org/10.1146/annurev-med-060619-022943
14. Pal CP, Agarwal V, Srivastav R, Gupta M, Singh S. Physiological adaptations of skeletal muscle and bone to resistance training and its applications in orthopedics: a review. Journal of Bone and Joint Diseases. 2023;38(1):3-10. https://www.doi.org/10.4103/jbjd.jbjd_9_23
15. Stone MH, Stone M, Sands WA. Principles and Practice of Resistance Training. Human Kinetics; 2007:49-67.
16. Škarabot J, Brownstein CG, Casolo A, Del Vecchio A, Ansdell P. The knowns and unknowns of neural adaptations to resistance training. Eur J Appl Physiol. 2021;121:675-685. https://www.doi.org/10.1007/s00421-020-04567-3
17. Benedetti MG, Furlini G, Zati A, Mauro GL. The effectiveness of physical exercise on bone density in osteoporotic patients. Biomed Res Int. 2018;2018:4840531. https://www.doi.org/10.1155/2018/4840531
18. Fry AC, Hatfield DL, Hoffman JR, Bosak A, Chandler TJ. Training responses and adaptations of the endocrine system. In Conditioning for Strength and Human Performance. Routledge; 2008:102-143. https://www.doi.org/10.4324/9781003366140-6
19. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012;11(4):209-216. https://www.doi.org/10.1249/JSR.0b013e31825dabb8
20. McGuigan MR, Bronks R, Newton RU, et al. Resistance training in patients with peripheral arterial disease: effects on myosin isoforms, fiber type distribution, and capillary supply to skeletal muscle. The Journals of Gerontology: Series A. 2001;56(7):B302-B310. https://www.doi.org/10.1093/gerona/56.7.B302.
21. Strasser B, Siebert U, Schobersberger W. Resistance training in the treatment of the metabolic syndrome: a systematic review and meta-analysis of the effect of resistance training on metabolic clustering in patients with abnormal glucose metabolism. Sports Medicine. 2010;40:397-415. https://www.doi.org/10.2165/11531380-000000000-00000
22. Mahindru A, Patil P, Agrawal V. Role of physical activity on mental health and well-being: a review. Cureus. 2023;15(1):e33475. https://www.doi.org/10.7759/cureus.33475
23. Collins H, Booth JN, Duncan A, Fawkner S, Niven A. The effect of resistance training interventions on "the self" in youth: a systematic review and meta-analysis. Sports Med Open. 2019;5(1):29. https://www.doi.org/10.1186/s40798-019-0205-0
24. Liu-Ambrose T, Nagamatsu LS, Graf P, et al. Resistance training and executive functions: a 12-month randomized controlled trial. Archives of internal medicine. 2010;170(2):170-178. https://www.doi.org/10.1001/archinternmed.2009.494
25. Coelho-Junior H, Marzetti E, Calvani R, et al. Resistance training improves cognitive function in older adults with different cognitive status: a systematic review and meta-analysis. Aging & mental health. 2022;26(2):213-224. https://www.doi.org/10.1080/13607863.2020.1857691
26. Becker L, Semmlinger L, Rohleder N. Resistance training as an acute stressor in healthy young men: associations with heart rate variability, alpha-amylase, and cortisol levels. Stress. 2021;24(3):318-330. https://www.doi.org/10.1080/10253890.2020.1799193
27. Ferris LT, Williams JS, Shen CL, et al. Resistance training improves sleep quality in older adults: a pilot study. J Sports Sci Med. 2005;4(3):354-360. PMCID: PMC3887339
28. Gupta S, Bansal K, Saxena P. A clinical trial to compare the effects of aerobic training and resistance training on sleep quality and quality of life in older adults with sleep disturbance. Sleep Science. 2022;15(2):188-195. https://www.doi.org/10.5935/1984-0063.20220040
29. Kovacevic A, Mavros Y, Heisz JJ, Singh MAF. The effect of resistance exercise on sleep: a systematic review of randomized controlled trials. Sleep medicine reviews. 2018;39:52-68. https://www.doi.org/10.1016/j.smrv.2017.07.002
30. Dionigi R. Resistance training and older adults’ beliefs about psychological benefits: the importance of self-efficacy and social interaction. Journal of Sport and Exercise Psychology. 2007;29(6):723-746. https://www.doi.org/10.1123/jsep.29.6.723
31. Gordon BR, McDowell CP, Lyons M, Herring MP. The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials. Sports Medicine. 2017;47(12):2521-2532. https://www.doi.org/10.1007/s40279-017-0769-0
32. Cunha PM, Werneck AO, Santos L dos, et al. Can resistance training improve mental health outcomes in older adults? A systematic review and meta-analysis of randomized controlled trials. Psychiatry Research. 2024;333:115746. https://www.doi.org/10.1016/j.psychres.2024.115746
33. Strickland JC, Smith MA. The Anxiolytic Effects of Resistance Exercise. Frontiers in Psychology. 2014;5(753). https://www.doi.org/10.3389/fpsyg.2014.00753
34. Marinelli R, Parker AG, Levinger I, Bourke M, Patten R, Woessner MN. Resistance training and combined resistance and aerobic training as a treatment of depression and anxiety symptoms in young people: A systematic review and meta‐analysis. Early intervention in psychiatry. Published online May 6, 2024. https://www.doi.org/10.1111/eip.13528
35. Cavarretta DJ, Hall EE, Bixby WR. The Acute Effects of Resistance Exercise on affect, anxiety, and Mood – Practical Implications for Designing Resistance Training Programs. International Review of Sport and Exercise Psychology. 2018;12(1):1-30. https://www.doi.org/10.1080/1750984x.2018.1474941
36. Barahona-Fuentes G, Huerta Ojeda Á, Chirosa-Ríos L. Effects of Training with Different Modes of Strength Intervention on Psychosocial Disorders in Adolescents: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health. 2021;18(18):9477. https://www.doi.org/10.3390/ijerph18189477
37. Vilarino GT, Andreato LV, de Souza LC, Branco JHL, Andrade A. Effects of resistance training on the mental health of patients with fibromyalgia: a systematic review. Clinical Rheumatology. 2021;40(11):4417-4425. https://www.doi.org/10.1007/s10067-021-05738-z
38. Ferreira RM, Alves WMG da C, Lima TA de, et al. The effect of resistance training on the anxiety symptoms and quality of life in elderly people with Parkinson’s disease: a randomized controlled trial. Arquivos de Neuro-Psiquiatria. 2018;76(8):499-506. https://www.doi.org/10.1590/0004-282x20180071
39. Moraes RF, Ferreira-Júnior JB, Marques VA, et al. Resistance Training, Fatigue, Quality of Life, Anxiety in Breast Cancer Survivors. Journal of Strength and Conditioning Research. 2021;Publish Ahead of Print. https://www.doi.org/10.1519/jsc.0000000000003817
40. Ferreira TL, Ribeiro HS, Ribeiro ALA, et al. Exercise interventions improve depression and anxiety in chronic kidney disease patients: a systematic review and meta-analysis. International Urology and Nephrology. Published online August 31, 2020. https://www.doi.org/10.1007/s11255-020-02612-w
41. LeBouthillier DM, Asmundson GJG. The efficacy of aerobic exercise and resistance training as transdiagnostic interventions for anxiety-related disorders and constructs: A randomized controlled trial. Journal of Anxiety Disorders. 2017;52(52):43-52. https://www.doi.org/10.1016/j.janxdis.2017.09.005
42. Whitworth JW, Nosrat S, SantaBarbara NJ, Ciccolo JT. High intensity resistance training improves sleep quality and anxiety in individuals who screen positive for posttraumatic stress disorder: A randomized controlled feasibility trial. Mental Health and Physical Activity. 2019;16:43-49. https://www.doi.org/10.1016/j.mhpa.2019.04.001
43. Broman-Fulks JJ, Kelso K, Zawilinski L. Effects of a Single Bout of Aerobic Exercise Versus Resistance Training on Cognitive Vulnerabilities for Anxiety Disorders. Cognitive Behaviour Therapy. 2015;44(4):240-251. https://www.doi.org/10.1080/16506073.2015.1020448
44. Herring MP. The Effect of Exercise Training on Anxiety Symptoms Among Patients. Archives of Internal Medicine. 2010;170(4):321. https://www.doi.org/10.1001/archinternmed.2009.530
45. Herring MP, Jacob ML, Suveg C, O’Connor PJ. Effects of short-term exercise training on signs and symptoms of generalized anxiety disorder. Mental Health and Physical Activity. 2011;4(2):71-77. https://www.doi.org/10.1016/j.mhpa.2011.07.002
46. Abuoaf R, AlKaabi R, Mohamed Saleh A, et al. The effect of physical exercise on anxiety in people with parkinson’s disease: A systematic review of randomized control trials. NeuroRehabilitation. 2023;52(3):387-402. https://www.doi.org/10.3233/NRE-220264
47. Lopez P, Taaffe DR, Newton RU, Buffart LM, Galvão DA. What is the minimal dose for resistance exercise effectiveness in prostate cancer patients? Systematic review and meta-analysis on patient-reported outcomes. Prostate Cancer and Prostatic Diseases. 2020;24(2). https://www.doi.org/10.1038/s41391-020-00301-4
48. Gordon BR, McDowell CP, Lyons M, Herring MP. Resistance exercise training among young adults with analogue generalized anxiety disorder. Journal of Affective Disorders. 2021;281:153-159. https://www.doi.org/10.1016/j.jad.2020.12.020
49. Herring MP. Effect of Exercise Training on Depressive Symptoms Among Patients With a Chronic Illness. Archives of Internal Medicine. 2012;172(2):101. https://doi.org/10.1001/archinternmed.2011.696
50. Schuch FB, Vancampfort D, Richards J, Rosenbaum S, Ward PB, Stubbs B. Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research. 2016;77(77):42-51. https://doi.org/10.1016/j.jpsychires.2016.02.023
51. O’Sullivan D, Gordon BR, Lyons M, Meyer JD, Herring MP. Effects of resistance exercise training on depressive symptoms among young adults: A randomized controlled trial. Psychiatry Research. 2023;326:115322. https://doi.org/10.1016/j.psychres.2023.115322
52. Cooney GM, Dwan K, Greig CA, et al. Exercise for depression. Cochrane Database of Systematic Reviews. 2013;9(9). https://doi.org/10.1002/14651858.cd004366.pub6
53. Cunha PM, Werneck AO, Nunes JP, et al. Resistance training reduces depressive and anxiety symptoms in older women: a pilot study. Aging & Mental Health. 2021;26(6):1136-1142. https://doi.org/10.1080/13607863.2021.1922603
54. Cassilhas RC, Antunes HKM, Tufik S, de Mello MT. Mood, Anxiety, and Serum IGF-1 in Elderly Men Given 24 Weeks of High Resistance Exercise. Perceptual and Motor Skills. 2010;110(1):265-276. https://doi.org/10.2466/pms.110.1.265-276
55. Fournier JC, DeRubeis RJ, Hollon SD, et al. Antidepressant Drug Effects and Depression Severity. JAMA. 2010;303(1):47. https://doi.org/10.1001/jama.2009.1943
56. Carneiro L, Afonso J, Ramirez-Campillo R, Murawska-Ciałowciz E, Marques A, Clemente FM. 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. 2020;17(18):6715. https://doi.org/10.3390/ijerph17186715
57. Augustin N, Bendau A, Heuer S, Kaminski J, Ströhle A. Resistance Training in Depression. Deutsches Ärzteblatt International. 2023;120(45):757-762. https://doi.org/10.3238/arztebl.m2023.0196
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2025 Wiktoria Lewicka, Izabella Sośniak, Konrad Szaliński, Ewa Szczęsna
This work is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.
The periodical offers access to content in the Open Access system under the Creative Commons Attribution-NonCommercial-ShareAlike 4.0
Stats
Number of views and downloads: 103
Number of citations: 0
