Strength Training for Mental Resilience – How Resistance Training Benefits Mental Health

by Josh McMillian, PhD, CSCS, RSCC*D
Personal Training Quarterly September 2025
Vol 12, Issue 2

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This article explores the science behind strength training’s effects on mental health and provides practical strategies for personal trainers to integrate mental wellness into their programming.

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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »

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REFERENCES

  1. Alexander, J. The strength and conditioning professional’s role in preventing falls of older adults. Personal Training Quarterly 2(4): 30-33, 2015.
  2. Barahona-Fuentes, G, Huerta Ojeda, Á, and Chirosa-Ríos, L. Effects of training with different modes of strength intervention on psychosocial disorders in adolescents: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health 18: 9477, 2021.
  3. Flahie, D. Resistance training for the older client – Should they press, squat, and deadlift? Personal Training Quarterly 7(4): 16-18, 2020.
  4. Fragala, MS, Cadore, EL, Dorgo, S, Izquierdo, M, Kraemer, WJ, Peterson, MD, et al. Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research 33(8): 2019-2052, 2019.
  5. Herring, MP, O’Connor, PJ, and Caravalho, A. Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine 4(5): 377-396, 2010.
  6. Indrakumar, J, and Silva, S. Physical activity in older adults: A review of the benefits and recommendations for promoting healthy aging through exercise. Journal of the Indian Academy of Geriatrics 20(4): 207-213, 2024.
  7. Kang, J, Wang, Y, and Wang, D. Endurance and resistance training mitigate the negative consequences of depression on synaptic plasticity through different molecular mechanisms. International Journal of Neuroscience 130(6): 541-550, 2020.
  8. Kidgell, DJ, Bonanno, DR, Frazer, AK, Howatson, G, and Pearce, AJ. Corticospinal responses following strength training: A systematic review and meta-analysis. European Journal of Neuroscience 46(11): 2648-2661, 2017.
  9. Li, A, Sun, Y, Li, M, Wang, D, and Ma, X. Effects of elastic band resistance training on the physical and mental health of elderly individuals: A mixed methods systematic review. PLOS One 19(5): e0303372, 2024.
  10. Marinelli, R, Parker, AG, Levinger, I, Bourke, M, Patten, R, and Woessner, MN. Resistance training and combined resistance and aerobic training as a treatment of depression and anxiety symptoms in young people: A systematic review and meta-analysis. Early Intervention in Psychiatry 18: 585-598, 2024.
  11. McMillian, J. Strength training for the aging exerciser: Benefits, considerations, and program design tips. Personal Training Quarterly 11(3): 16-18, 2024.
  12. Moreland, J, Richardson, J, Goldsmith, C, and Clase, C. Muscle weakness and falls in older adults: A systematic review and meta-analysis. Journal of the American Geriatrics Society 52(7): 1121-1129, 2004.
  13. Pebole, MM, SantaBarbara, NJ, Nosrat, S, and Whitworth, JW. Effects of resistance training on mental health and sleep outcomes among women with posttraumatic stress disorder. Practice Innovations 9(1): 30-38, 2024.
  14. Rodríguez-Domínguez, Á-J, Rebollo-Salas, M, Chillón-Martínez, R, Rosales-Tristancho, A, Arana-Rodríguez, A, and Jiménez-Rejano, J-J. Effectiveness of resistance exercise for depression, fatigue, and sleep quality in women with fibromyalgia: A systematic review and meta-analysis. Perspectives in Psychiatric Care, 2024.
  15. Sharma, A, Madaan, V, and Petty, FD. Exercise for mental health. Primary Care Companion to the Journal of Clinical Psychiatry 8(2): 106, 2006.
  16. Strickland, JC, and Smith, MA. The anxiolytic effects of resistance exercise. Frontiers in Psychology 5: 753, 2014.

 

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Josh McMillian is a Physical Education Teacher and Strength and Conditioning Coach at Clayton High School in St. Louis, MO. In addition to his role at ...

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