Psychological Benefits of Gym Training

Tapio Tulenheimo

M.Sc Exercise Science (Exercise Physiology), University of Jyväskylä

The previous article discussed the physiological health benefits of gym training. In this article, we'll continue to explore the benefits, focusing on the psychological advantages of resistance training. By being aware of the psychological benefits, you can boost your motivation to exercise when you understand the broader positive effects it can have on your health. An increasing body of research evidence consistently shows that gym training can even help with certain mental health problems (1, 2, 3). This article reviews the effects of gym training on:

- Mood, and symptoms of depression and anxiety
- Stress resilience
- Overall brain function

Gym Training and Mood

Gym training has been linked to a number of positive effects on mood. For example, a large review summarizing studies on the effects of gym training on anxiety found that training reduced feelings of anxiety and increased perceived well-being in both healthy people and people with mental disorders (1). Another large research review also found a large effect of exercise on reducing anxiety (3).

Similar findings have also been reported regarding depressive symptoms, with resistance training proving to be an effective treatment for depression (4, 5, 6). There have also been studies on whether the training program makes a difference to obtain positive psychological effects (7). The researchers found that the benefits were significantly greater when gym training was progressive and the weights used were appropriately challenging compared with training using only light weights without progression. In addition, the more strength developed, the greater psychological benefits were observed.
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Image. The more strength developed, the more depressive symptoms decreased. The study participants were slightly over 60-year-old women, highlighting that there are many good reasons for strength development regardless of age. (7)
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The clear mechanisms of why strength training has a positive effect on mood are not fully understood. Although this is understandable, as no clear physiological mechanism has been found for most psychological phenomena (e.g. most mental disorders). The most supported explanation is that exercise training increases the levels of brain-derived neurotrophic factor (BDNF) and insulin-like growth factor (IGF-1), through which these positive effects on mood can be at least partially explained (8, 9).

Exercise training can also enhance self-confidence, self-esteem and self-image. Researchers summarized studies on the psychological effects of gym training in adolescents and the results showed that gym training has a positive effect on self-image and self-confidence (10). VSimilar results have been found in adults (11, 12).

Gym Training and Stress Resilience

Stress resilience refers to the ability to maintain a sufficiently balanced psychological functioning and flexibility in the face of various physical and psychological stressors in life. Research shows that exercise can also have a positive impact on one's stress resilience. When comparing the relationship between physical characteristics and stress resilience, higher levels of strength have been found to predict better mental health and resilience (13). For example, soldiers have been found to benefit from gym training in terms of stress resilience ‍(14).

It also seems that body composition may play a role in psychological benefits. Finnish researchers summarize in their study that people with better muscular fitness experienced less stress and had a better psychological capacity to cope with stressors, but this association was only found in normal-weight people in their study (15). Given that gym training can have a positive impact on body composition, psychological benefits may also be achieved through this way.

Gym Training and Brain Function

Brain function refers to cognitive functions such as memory, decision-making, problem-solving ability and overall processing speed (16, 17). In one study, one or two gym sessions per week improved concentration, brain processing speed and decision-making in women aged 65-75 years. For comparison, a group that did only light balance and bodyweight exercises was also included. These showed no benefit on brain function (17). Therefore, exercise must be sufficiently strenuous to produce positive benefits.

As we age, the importance of memory function is highlighted and researchers are constantly looking for effective ways to promote memory function. Gym training also offers benefits here - gym training appears to improve working memory in particular (17, 18).

Cognitive function and gym training have been most studied in the elderly and the positive effect on brain function seems to be more pronounced with increasing age (19, 20). Therefore, gym training can be considered as an excellent "medicine" for age-related changes in cognitive function.

Although the cognitive benefits of gym training are most pronounced among the older population, younger individuals have also been found to benefit from positive effects on brain function. A large research review examined the effects of gym training in young individuals. It was positively associated with cognitive functions such as decision-making, working memory, and academic performance (21). Therefore, the positive benefits of exercise extend from the young to the elderly in terms of brain function.
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Summary

The positive benefits of gym training also extend to the psychological aspects, as seen in the article. Here's a summary of these psychological health benefits.

- Higher perceived well-being (1)
- Increased self-confidence (22)
- Reduced depressive symptoms(4)
- Reduced anxiety (3)
- Reduced stress-related symptoms (23)
- Improved body image (24)
- Higher stress resilience (13, 14)
- Maintenance and improvement of memory functions (17, 18, 21)
- Improved concentration (17, 25)
- Improved processing speed (16)
- Improved decision-making and problem-solving (17, 21)
- Better academic performance (21)

There are several mechanisms behind these factors and some of the effects may also be related to other factors in training, such as social elements in the gym. Given that personal positive expectations regarding the benefits of training have been shown to enhance these benefits (26, 27), it's worth being enthusiastic about the benefits of exercise. Hopefully this article also help with that.
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- Tapio Tulenheimo
M.Sc Exercise Physiology, B.Sc Psychology

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