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Strength Training for Anxiety and Depression: What Lifting Does for Your Mind
Lifting weights isn’t just about muscle. Research shows resistance training can ease depression and anxiety. Here’s how to start and keep it healthy.
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner and founder of Wellthy Psychiatry & Wellness
✓ Medically reviewed by Earl Johns, MSN, PMHNP-BC
Photos are illustrative and don’t show actual patients.
Strength training is a big part of gay fitness culture, and for good reason. Beyond how it changes your body, lifting weights has real, measurable benefits for your mind.
What the research shows
A large review of clinical trials found that resistance training significantly reduced depressive symptoms, regardless of age, health status, or whether people actually got stronger. Other studies show it can lower anxiety, improve sleep and sharpen thinking. Two to three sessions a week appears to be enough to see benefits.
Why it helps
Lifting gives you a clear sense of progress: the weight goes up, and you can see it. That sense of mastery is a powerful antidote to the helplessness that often comes with depression. Exercise also changes brain chemistry, reduces inflammation and helps regulate stress hormones.
Starting without overwhelm
Begin with two full-body sessions a week using basic movements like squats, rows, presses and carries. Learn good form before adding weight. A trainer, a friend who lifts, or a beginner program can help. Short sessions count. Thirty focused minutes is plenty.
Keeping it about health
If lifting starts to feel like punishment, or you feel anxious when you miss a session, step back and notice what’s driving it. Train for strength, energy and confidence, not only for appearance. Be cautious about supplements and never use anabolic steroids without medical supervision, as they can cause mood swings, irritability and depression when stopping.
Pairing exercise with care
Exercise works well alongside therapy and medication. If you’re struggling to get started because of low energy or motivation, that may be part of depression itself, and treatment can help you get moving again.
A gentle next step
Wellthy Psychiatry offers judgment-free, LGBTQ+ affirming care by telehealth across California. A free 15-minute phone consult is an easy way to see if we’re a good fit.
This article is for general education and isn’t medical advice. If you’re in crisis, call or text 988, the Suicide & Crisis Lifeline, or call 911.
About the author
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner · UCSF-trained · Founder of Wellthy Psychiatry & Wellness
Earl provides LGBTQ+ and neurodivergent-affirming psychiatric care, blending medication management, therapy and whole-person approaches. His background includes inpatient psychiatry and community mental health at Glenn County Behavioral Health and Equity Health, a federally qualified health center. He sees clients in San Francisco and by telehealth across California.
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