Building Physical and Psychological Resilience

This article explores the multifaceted benefits of strength training, highlighting its impact on both physical and psychological resilience. By examining specific studies, we uncover the compelling evidence linking strength training to a reduction in lifestyle diseases, enhanced protection against various health risks, and an overall improvement in the quality of life.

Strength Training as a Cornerstone of Resilience

Strength training, often associated with mere physical prowess or aesthetics, is emerging as a critical element in developing resilience, encompassing both physical and psychological aspects. Today’s article unpacks substantial body of research supporting the notion that engaging in strength training can contribute significantly to reducing the risk of lifestyle diseases and enhancing overall well-being.

Reduction in Lifestyle Diseases

Numerous studies have demonstrated the positive impact of strength training on reducing the prevalence of lifestyle diseases:

a. Cardiovascular Health: - A meta-analysis published in the British Journal of Sports Medicine (Bennie et al., 2018) indicated that strength training is associated with a lower risk of cardiovascular diseases, including heart attacks and strokes.

b. Type 2 Diabetes: - A study in the Journal of Applied Physiology (Strasser et al., 2010) found that resistance training significantly improves insulin sensitivity, reducing the risk of developing type 2 diabetes.

c. Osteoporosis: - The American College of Sports Medicine highlights the role of strength training in maintaining bone density, reducing the risk of osteoporosis (American College of Sports Medicine, 2019).

Enhanced Protection and Quality of Life

Strength training is not only a preventative measure but also contributes to a higher quality of life:

a. Mental Health: - A systematic review in the Journal of Clinical Psychology in Medical Settings (Gordon et al., 2018) concluded that strength training has positive effects on mood, reducing symptoms of depression and anxiety.

b. Improved Sleep Quality: - A study published in the International Journal of Behavioral Medicine (Reid et al., 2010) found that regular strength training is associated with improved sleep quality, which is crucial for overall well-being.

c. Functional Independence: - Research in the Journal of Aging and Physical Activity (Bean et al., 2002) highlights the role of strength training in maintaining functional independence among older adults.

Psychological Resilience and Strength Training

The psychological benefits of strength training extend beyond the physical realm, developing resilience by promoting self-efficacy, discipline, and a positive self-image. Studies by Westcott (2012) and Mandolesi et al. (2018) showcase the cognitive and psychological benefits of incorporating strength training into one's routine.

Strengthening the Foundations of Resilience

Strength training emerges as a powerful tool for building physical and psychological resilience. The evidence presented in this article demonstrates its effectiveness in reducing the risk of lifestyle diseases, enhancing protection against various health issues, and improving overall quality of life. Incorporating strength training into a holistic health regimen not only fortifies the body but also contributes to a resilient and thriving mindset.

You can make the commitment to yourself today and start a strength training program with the Aligned coaching app. Visit our app and sign up to the “Learn To Move” program that will teach you the foundation of strength training both at home or in the gym. The program includes 6 tutorial videos and 6 x 12 minute programs that will help you develop greater physical and mental strength.

If you would like more details email admin: louise@alignedcoaching.co.uk