Strong Body, Strong Mind

THE MENTAL HEALTH BENEFITS OF STRENGTH TRAINING

By Matrix Fitness Canada

Strength training continues to grow in popularity, and in recent years has gained widespread recognition for its physical benefits, such as increased muscle mass, improved bone density, and enhanced metabolic health. But looks can be deceiving – the real powerhouse of strength training is the profound mental health benefits.

Matrix Fitness Canada explores how strength training might be the most powerful tool we have to change mental well-being in Canada, and how to maximize its potential.

1. Strength to Battle Depression and Anxiety

Depression, anxiety, and mood disorders affect over five million Canadians. One of the most compelling areas of research focuses on the impact of strength training on depression and anxiety. A metaanalysis published in JAMA Psychiatry in 2018 reviewed 33 clinical trials involving 2,000 participants. The findings indicated that resistance exercise training significantly reduced depressive symptoms, regardless of the participant’s age, sex, or baseline health status. The effect size was comparable to that of antidepressant medication or cognitive-behavioral therapy (CBT), highlighting strength training as a potent intervention for managing depression.

Similarly, a study published in Frontiers in Psychology in 2021 examined the effects of resistance training on anxiety. The researchers found that engaging in regular strength training significantly reduced anxiety symptoms, with the most substantial effects observed in individuals with higher levels of baseline anxiety. This suggests that strength training can be particularly beneficial for those experiencing heightened anxiety, offering a nonpharmacological option for managing symptoms.

Maximize the Potential: For clients who come to the gym after years of battling depression, small wins will be the key to helping them maximize the potential of strength training. The Matrix Ultra series Electronic Rep Counter tracks reps, activity time, and rest time to provide a streamlined workout experience.

2. Enhanced Cognitive Function and Memory

Beyond mood improvement, strength training also contributes to cognitive health. Research published in Neuropsychology Review in 2019 highlighted that resistance exercise is associated with improved executive function, memory, and processing speed. The study suggests that these cognitive benefits are linked to increased neuroplasticity and neurogenesis—processes that strengthen and create new neural connections in the brain.

In older adults, maintaining or even improving cognitive function through strength training can be crucial in delaying the onset of age-related cognitive decline and diseases such as Alzheimer’s. A study in The Journal of the American Geriatrics Society in 2020 demonstrated that older adults who engaged in regular resistance training showed significant improvements in memory and executive function compared to those who did not exercise

Maximize the Potential: The key message is that it is never too late to start strength training, and the Matrix Fitness Go Series provides a unique, safe workout experience with durable equipment, low starting weights, and smaller progressionsideal for beginners and seniors.

3. Improved Self-Esteem and Body Image

When we feel good on the outside, we feel good on the inside. Strength training is associated with improved self-esteem and body image. A review in Body Image journal in 2020 analyzed several studies and found that individuals who participated in strength training reported higher levels of self-esteem and a more positive body image. These improvements were attributed to both the physical changes observed in the body and the increased sense of mastery and accomplishment from progressing in strength training routines.

Strength training provides a unique opportunity for individuals to set and achieve personal goals, fostering a sense of control and empowerment. This can be particularly beneficial for those struggling with body image issues or low self-esteem, as the focus shifts from appearance to performance and personal growth.

Maximize the Potential: Mastering strength training with Matrix racks builds an additional level of confidence and mastery of technique, form, and control which can lead to an even greater sense of accomplishment.

4. Stress Reduction and Emotional Resilience

Strength training plays a significant role in reducing stress and building resilience. Physical exercise, including resistance training, is known to reduce levels of cortisol, the body’s primary stress hormone. Additionally, engaging in strength training triggers the release of endorphins—often referred to as “feel-good” hormones—that promote a sense of well-being and happiness.

A study published in Sports Medicine in 2022 explored the relationship between resistance exercise and stress management. The findings suggested that regular participation in strength training helps individuals develop better coping mechanisms and enhances emotional resilience, allowing them to handle stress more effectively.

Maximize the Potential: Functional fitness training – combining multijoint time-efficient movements, taps both strength and cardio and the Matrix Connexus Series reimagines functional fitness for all, with a multitude of stations designed for fantastic workouts for all levels.

5. Social Interaction and Community Building

Strength training has the potential to increase social interaction and a sense of community. Many people engage in strength training at gyms or fitness centers, where they can connect with others who share similar interests. This social aspect can lead to increased motivation, accountability, and a sense of belonging, all of which contribute positively to mental health.

Group strength training offers a supportive environment where individuals can encourage one another, celebrate achievements, and form friendships. This social support can be especially beneficial for individuals who may feel isolated or lonely, providing a network of like-minded individuals who can offer encouragement and support.

Maximize the Potential: The Matrix Fitness Sprint 8 GX Program will unite club members like no other program – targeting HIIT, on our cardio equipment, with strength training that releases the ultimate dopamine hit!

Strength training has pushed its way to the front of the pack and is about much more than building muscle – it is about building our minds. As we continue to find ways to improve mental health in Canada, we can look to strength training as one of the most powerful and effective tools to gain not only a strong body, but a strong mind.

In 2001, Johnson Health Tech launched Matrix to bring premium fitness equipment to the marketplace. Fueled by crosscultural collaboration, today Matrix offers a complete line of cardio, strength, and group training equipment for health clubs, luxury resorts, and collegiate athletic teams, plus club-quality equipment reimagined for the home. Matrix is the proud sponsor of the Fitness Industry Council of Canada.