Body-Mind-Connection: strength training for your mental strength

Reading time: 7 min | Author: Angelica Muritu

As a result of social change, we are now talking more openly about mental health. An important step towards finally making a topic that has long been taboo visible. A stable psyche is essential for coping with everyday stress and other challenges – for all genders. Regular strength training can be a greater help than you might initially think.

Image from Mor Shani @ Unsplash

In our blog posts on the topic of women and strength training, we have highlighted many aspects. Be it the risks in everyday life without muscle building, increased self-confidence with strength training and my personal favourite: The Myth Buster blog entry, which clears up common prejudices about strength training.

What we must not forget is that strength training not only strengthens our physical form, but is also important for our mental health. Studies show that people who exercise regularly often feel more balanced, less stressed and improve their general well-being. Exercise can even help prevent mental illnesses such as depression or anxiety disorders (source: The importance of physical activity for mental health).

In short, exercise is a real all-rounder for body and mind and almost a form of therapy.

Strength training as mental self-defence

While researching this article, I came across this fascinating article in the New York Times: “How Weight Lifting Can Help Heal Trauma” (paywall). The article features men and women who have come to terms with traumatic experiences with weightlifting and strength training. It has been scientifically proven that regular exercise is a valuable means of addressing and coping with post-traumatic stress disorder (PTSD) (Source: Wiley Online Library).

I was particularly touched by the quote from a 36-year-old woman who had experienced severe abuse. Her original goal was a better shaped body. But the more often she trained, the more confident, calm and consistent she found herself in everyday life.

“I didn’t even try to use weightlifting as a way to manage my mental health. But it gave me the opportunity to defend myself physically – against all the fear and powerlessness that I constantly felt.” – Quote from Rachel Sloan (36) from the New York Times article

Short disclaimer: Of course, at ACTIV FITNESS we know that a visit to the gym is not the panacea for mental challenges. If something is really bothering you and you want to talk about it, please get professional support.

Nevertheless, the article shows something exciting: Rachel accidentally found an outlet that helped her to strengthen herself physically and mentally. It is precisely this energy that can also help with normal everyday stress – after all, we are all familiar with it.

Image: Alora Griffiths @ Unsplash

The year 2025 – the stress of everyday life is real AF

It’s 2025 – and a glance at the news or social media can quickly become overwhelming. The world seems to be spinning faster and faster, while at the same time we have to function in everyday life: deadline pressure, mental load, job insecurities, relationship issues – the list is long.

A possible equaliser? A few concentrated minutes in the free weights area – at one of the 126 locations.

Strength training is the ultimate stress killer

You’ve probably already heard of the stress hormone cortisol. Among other things, it regulates our sleep-wake rhythm. Maybe you’re one of the lucky ones who wake up before the alarm clock – thanks, cortisol! It is produced in the adrenal glands and ensures that we get going in the morning.

However, permanent stress keeps cortisol levels elevated and this has negative consequences: sleep problems, weakened immune system, increased susceptibility to infections. This is exactly where strength training comes in: it helps to restore the natural rhythm, regulate cortisol levels and improve sleep quality. Even short, regular sessions of 30 minutes can make a big difference.

A highly recommended video from ARD clearly explains how strength training and a balanced diet help to reduce stress (in German):

Strength training is your natural ally during the menopause

Admittedly, the menopause is still some way off for me in my mid-30s. But this will affect us all as women and the sooner we deal with it, the better we will be prepared for this hormonal change.

During the menopause, our hormone balance changes significantly – which can lead to anxiety disorders, sleep disorders and fatigue, among other things. (Source: German Menopause Society). At the same time, muscle mass decreases, the risk of osteoporosis increases and the metabolism slows down. But there is an effective way out: regular strength training.

“Heavy lifting – whatever that means for you – helps the most during this transition phase.” (Source: Strength Training During Perimenopause)

Studies show that strength training during the menopause not only increases physical performance, but also strengthens mental stability. It promotes the release of endorphins and serotonin, improves self-esteem and creates a feeling of control over your own body – especially at a time when many things are in flux.

As you can see, strength training is not just about abs and the like, but also about the connection between body and mind. If you strengthen your body, you give your mind strength for everyday life.

Image: Stavros Papadimitriou @ Unsplash

Conclusion: Strength training strengthens body AND soul

  • If you exercise regularly, you will feel more balanced
  • You lower your stress level.
  • Strength training has a positive effect on experiences – you give yourself the strength you need to cope better with difficult challenges.
  • Strength training supports the hormone balance – especially during the menopause – and increases well-being.

As we always say: It’s never too late to start. The best example is shown by the most famous mum on TV: Marge Simpson – she discovered strength training for herself and even opened her own gym!

Get advice – strength training with ACTIV FITNESS

You don’t have to open your own studio, because at ACTIV FITNESS you are in the best hands. 😉 Our trainers are available on site and will be happy to help you create your perfect training plan.
“Take care”, as we say colloquially. Physically and mentally.

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