5. Boosts your self-esteem:
Strength training can add a major boost to your self-confidence. It helps you overcome challenges, work toward a goal, and appreciate your body’s strength. In particular, it can increase your self efficacy — the belief that you’re able to succeed at or perform a task — which can greatly improve your confidence. In fact, one review of 7 studies in youth ages 10–16 years observed a significant association between strength training and high self-esteem, physical strength, and physical self-worth. Additionally, a systematic review that studied 754 adults showed a significant link between strength training and positive body image, including body satisfaction, appearance, and social physique anxiety (the perception of judgment from others).
6. Boosts your mood:
Regular weight training may boost your mood and improve your mental health. Multiple studies have shown that strength training may reduce anxiety and boost your mood. Strength training confers multiple benefits to mood regulation, such as increased self-esteem and self-efficacy. What’s more, exercise promotes the release of mood-boosting endorphins, which can play a role in a positive mood.
7. Improves brain health:
Those who engage in strength training may have better brain health and protection against age related cognitive decline. Multiple studies in older adults have pointed to significant improvements in cognitive function (e.g., processing speed, memory, and executive function) after participating in strength training, compared with those who did not participate in it. It’s thought that resistance training has many neuroprotective effects, such as improved blood flow, reduced inflammation, and an increased expression of brain-derived neurotrophic factor (BDNF), which is linked to memory and learning.
8. Promotes a better quality of life:
Strength training may increase your quality of life, especially as you age. Numerous studies have linked strength training to increased health-related quality of life, defined as a person’s perceived physical and mental well-being. In fact, one review of 16 studies including adults ages 50 years and older showed a significant correlation between resistance training and better mental health, physical functioning, pain management, general health, and vitality. What’s more, strength training may improve quality of life in those with arthritis. One review of 32 studies showed strength training significantly improved scores in pain and physical functioning.