Strength training isn’t just for the body. Reasons why it also brings changes to your mental state｜POLITE｜PERSONAL TRAINING GYM POLITE

“I’ve been feeling a bit down lately.”
“I’m feeling stressed.”
“I’ve lost some self-confidence compared to before.”
Have you ever considered strength training at times like these?

When people hear “strength training,” many might imagine goals like building muscle, losing weight, or toning the body.
However, the benefits of strength training go beyond just physical changes.

Exercise can have a positive impact on mental aspects such as mood, stress, and self-esteem.
So, why is moving your body related to your mind?
In this article, we will explain the connection between strength training and mental health.

1. Strength training changes how you deal with stress

We are exposed to various stressors every day, such as work, housework, and interpersonal relationships.
It is difficult to completely eliminate stress itself.
That is why it is important to consider how to cope with stress.

Exercise can be one way to cope with stress.
While strength training, you focus on your movements, breathing, and the weight you are handling.
That time can serve as a way to temporarily shift your focus away from work or daily worries.
Also, some people feel refreshed after exercising.
However, strength training does not necessarily resolve stress for everyone.

If you push yourself too hard when you are very tired or feeling unwell, it can actually become a burden.

The important thing is not to push yourself to the limit, but to
continue exercising in a way that suits you without overdoing it.

2. Does moving your body also change your mood?

Various studies have been conducted on the relationship between exercise and mental health.
Regular physical activity has been shown to potentially help with improving mood, reducing anxiety, and alleviating depressive symptoms.

The link between strength training and the reduction of depressive symptoms has also been studied.
It is believed that multiple factors are involved, such as physiological changes from physical activity, a sense of accomplishment, and changes in daily rhythms.
However, a simple explanation like “mood improves because certain hormones increase” is not sufficient.

The effects of exercise vary from person to person, and exercise alone cannot address all mental health issues.
Even so, incorporating moderate exercise into your life is one way to support your physical and mental well-being.

3. The experience of “I did it” leads to self-confidence

A mental benefit of strength training that cannot be overlooked is a sense of accomplishment.
For example, you might only be able to do 5 repetitions at first, but gradually you can do 10.
You become able to handle weights that felt heavy before with ease.
You can feel these changes in your daily training.

What is important here is that there is no need to compare yourself to others.
Strength and physical fitness differ from person to person.
The speed of growth also varies depending on age, exercise experience, and living environment.
Still, if you can make progress compared to your past self, that is a significant achievement.

“I was able to do it.”
“I saw changes when I kept at it.”
Accumulating these experiences can be a catalyst for building self-evaluation and confidence in your abilities.

Of course, this does not mean that people who do not do strength training lack confidence.
Strength training is simply one way to easily confirm your own growth in a concrete way.

4. Physical changes can also lead to mental changes

Many people list goals like “wanting to lose weight” or “wanting to change their appearance” as reasons for starting strength training.
And as they continue training, some people start to feel changes beyond just their physical body.

For example, climbing stairs might feel easier than before, or it might become easier to carry heavy luggage.
These changes lead to greater ease of movement in daily life.
Also, working toward a goal and feeling the results little by little can sometimes lead to a more positive
mindset.

However, changing your body does not necessarily mean your self-esteem will increase.
If you become overly fixated on your body shape and blame yourself when you don’t see the changes you expected, it can actually increase your stress.
That is why it is important not to judge the results of strength training solely by your appearance.

Try to also focus on changes such as gaining muscle strength, finding it easier to move your body, and the fact that you were able to keep going.

5. If you are doing strength training for your mental health, don’t push yourself too hard

When you start strength training, you may find yourself wanting to see results quickly.
Some people might train every day or keep going without rest even when they are tired.
If your goal is mental well-being, it is important not to push yourself too hard.
First, try to keep these three things in mind.

① Start with short sessions

There is no need to do long training sessions from the start.
You can start with about 10 to 15 minutes of exercise or a number of repetitions that feels comfortable for you.

② Set small goals

In addition to “changing my body significantly in three months,” goals like “exercising twice this week” or “moving more carefully than last time” are also recommended.
By stacking up goals that are easy to achieve, you can create a foundation for consistency.

③ Value the importance of rest

On days when you are very tired or not feeling well, you have the option to rest.
Just because you take a break from exercise doesn’t mean your efforts up to that point have been wasted.
Consistency is not about working hard every single day without a break, but about engaging in it for the long term while adjusting to your own condition.

6. Do not try to solve mental problems with strength training alone

Here, there is one important thing to note.
Strength training is one way to support mental health, but it is not a cure-all.
If you experience prolonged feelings of depression, insomnia, significant changes in appetite, or if it is interfering with your work or daily life.

If these conditions persist, it is important not to try to solve them through strength training alone, but to consult a medical institution or professional.
When incorporating exercise, do so within a reasonable range according to your physical condition and circumstances.
Training your body and receiving necessary support are by no means contradictory.
It is important to understand your own physical and mental state and choose the appropriate method.

Summary: Strength training builds more than just muscle

Strength training is not just for building muscle or toning your body.

Coping with stress, improving mood, achieving a sense of accomplishment, and experiencing personal growth are among the various mental benefits you can expect.

Of course, strength training does not mean your worries will disappear.
Even so, being able to move your body a little more than yesterday or executing what you decided to do can be a catalyst for self-acceptance.

The important thing is not to train to prove you are superior to someone else, but to face your own body and accumulate your own personal growth.
Strength training, which you started to change your body, may end up leading to a more fulfilling life before you know it.
If you can engage with it in that way, wouldn’t strength training become a habit worth continuing for a long time?

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The reason we can achieve these results is because of our “eat while you lose weight” system and support for training × habit formation.

Why POLITE is chosen

• Reasonable dietary management
  → Dietary guidance that allows you to keep the joy of eating and can be continued for a lifetime

• Instruction by trainers with professional certifications (NSCA-CPT)
  → Staff members who are certified and selected from a 10% acceptance rate. Support for dieting and body makeup working hand-in-hand.

• A reservation environment with room to spare through a complete member-only reservation system
  → Membership limits and generous reservation intervals to maintain the quality of personal training and customer satisfaction.

• Highly safe training equipment
  → Training equipment designed with safety in mind, and a sophisticated, simple, and elegant interior space.

POLITE’s method is not to “force weight loss in the short term,” but to acquire lifelong health and a body shape.

Information on free trials

Why not start with a trial first?

• Initial trial: 60 minutes 8,800 yen ⇒ 0 yen!!

• Location: Sakuramachi Branch 1-16-19 Sakuramachi, Takamatsu City, Kagawa Prefecture 760-0074
  Kajiya-machi Branch 1-4 Kajiya-machi, Takamatsu City, Kagawa Prefecture 760-0028
  Busshozan Branch 1475-2 Busshozan-ko, Takamatsu City, Kagawa Prefecture 761-8078

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POLITE (POLITENESS Co., Ltd.)

1-16-19 Sakuramachi, Takamatsu City, Kagawa Prefecture 760-0074
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