The anxiolytic effects of resistance exercise

This review highlights the role of resistance exercise in reducing anxiety, examining both short-term and long-term effects. Low-to-moderate intensity resistance training (50–70% of maximum effort) was most effective at lowering anxiety levels, with single sessions offering immediate relief and long-term programs providing sustained benefits. Resistance training reduces anxiety by influencing stress-regulating systems, such as the hypothalamic-pituitary-adrenal axis. It also improves mood and cognitive resilience across diverse populations. While results are promising, more research is needed to understand the mechanisms and benefits in clinical anxiety disorders.

Incorporate low-to-moderate intensity resistance exercises into your weekly routine, aiming for 2–3 sessions to reduce anxiety and improve overall mental well-being. Exercises can include weightlifting, resistance bands, or bodyweight movements. These activities have immediate and long-term calming effects. While current research supports their efficacy, consult a fitness professional to ensure proper form and avoid injury.