The Healing Power of Weight Lifting, More Than Muscle, Good for the Soul

When we think of weight lifting, we sometimes picture people with huge muscles who are performing intense gym sessions that last for hours every day. This can be quite intimidating for the uninitiated. But the benefits of resistance training go far beyond aesthetics. More than just building muscle, weight lifting has remarkable healing properties—mentally, emotionally, and physically.

Physical Healing: Strength Beyond Appearance

1. Injury Prevention and Rehabilitation

Weight lifting strengthens not only muscles but also tendons, ligaments, and bones. This makes it a key tool in both injury prevention and rehabilitation. Resistance training can be used to correct muscle imbalances, improve posture, and enhance joint stability, reducing the risk of future injuries.

📚 According to a review in the British Journal of Sports Medicine, strength training can reduce sports injuries by up to 68% (Lauersen et al., 2014).

Additionally, properly programmed strength training is often prescribed during physical therapy to help patients recover from surgeries and musculoskeletal injuries. Progressive loading (adding weight to resistance) helps tissues adapt and regenerate.

2. Bone Density and Osteoporosis

As we age, bone mass decreases, increasing the risk of fractures. Weight lifting combats this through mechanical loading, which stimulates bone growth and slows bone density loss (Watson et al., 2018).

Mental and Emotional Healing: Lifting More Than Weights

3. Mood Enhancement and Depression Relief

Lifting weights doesn’t just reshape your body—it can reshape your mind. Resistance training has been shown to reduce symptoms of depression and anxiety (Gordon et al., 2018). One proposed mechanism is the release of endorphins—neurochemicals that act as natural painkillers and mood elevators. Lifting also offers a sense of accomplishment and control, empowering individuals in times of emotional distress.

4. Cognitive Function and Brain Health

Weight lifting may also enhance brain function. Research has linked resistance training to improved memory, executive function, and even protection against neurodegenerative diseases (Suo et al., 2016).

5. Social Connection 

Weight lifting in a group setting offers powerful emotional benefits by fostering a sense of connection, motivation, and belonging. The shared experience of working toward fitness goals builds camaraderie and reduces feelings of isolation, while the encouragement from others can boost self-esteem and confidence. Group workouts also provide accountability and structure, which can help alleviate stress and improve overall mood through the release of endorphins and social support (Yorks et al., 2017).

Healing Chronic Conditions

5. Diabetes and Metabolic Health

Lifting weights helps regulate blood sugar by increasing insulin sensitivity and glucose uptake in muscle cells. This makes it a powerful ally in managing and even preventing type 2 diabetes (Colberg et al., 2016).

6. Cardiovascular Benefits

While cardio gets most of the attention for heart health, resistance training contributes by lowering blood pressure, improving lipid profiles, and reducing abdominal fat.

📚 A 2019 study published in Medicine & Science in Sports & Exercise found that just one hour of weekly weight training was associated with a 40–70% reduced risk of heart attack and stroke (Liu et al., 2019).

Healing from the Inside Out

Weight lifting is a deeply therapeutic practice. Whether it’s recovering from injury, improving mental health, or fighting chronic disease, lifting can be transformative. The iron doesn’t just build strength—it builds resilience, confidence, and healing from the inside out.

Before starting a weight lifting regimen, consult with a healthcare professional or certified trainer to ensure it’s safe and tailored to your needs. To learn more about weight and resistance training, please visit our personal training webpage. 

Andrea Brown is Vice President of Health and Wellness for YMCA of Bucks and Hunterdon Counties. Andrea earned a BA in Marketing from The College of New Jersey in 2004 and has over ten years of experience in the health and wellness industry as an American Council on Exercise Certified Personal Trainer, Group Fitness Instructor and holds a number of specialty certifications including Functional Training, Fitness Nutrition, Precision Nutrition Level 1 Nutrition Coach.  Andrea has served the YMCA community since 2012.

 

References:

• Colberg, S. R., et al. (2016). Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079. https://doi.org/10.2337/dc16-1728
• Gordon, B. R., et al. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis. JAMA Psychiatry, 75(6), 566–576. https://doi.org/10.1001/jamapsychiatry.2018.0572
• Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. https://doi.org/10.1136/bjsports-2013-092538
• Liu, Y., et al. (2019). Associations of Resistance Exercise and Incident Cardiovascular Disease in Men and Women. Medicine & Science in Sports & Exercise, 51(3):p 499-508. https://doi.org/10.1249/MSS.0000000000001822 
• Suo, C., Singh, M., Gates, N. et al. Therapeutically relevant structural and functional mechanisms triggered by physical and cognitive exercise. Mol Psychiatry 21, 1633–1642 (2016). https://doi.org/10.1038/mp.2016.19 
• Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284
• Yorks, D. M., Frothingham, C. A., & Schuenke, M. D. (2017). Effects of group fitness classes on stress and quality of life of medical students. The Journal of the American Osteopathic Association, 117(11), e17–e25. https://doi.org/10.7556/jaoa.2017.140