Can Strength Training Help You Sleep Better
It’s no secret that exercising can help you sleep better, and studies show that resistance training is better than any other exercise type.
In a 2021 study (whose results were released in 2022), 386 people classified as overweight were grouped into 12-month programs for no exercise, cardio only, strength training only, or a combination of cardio and strength training. The ‘strength training only’ group saw the most significant sleep improvements.
A 2018 systematic review on the effects of resistance exercise on sleep found that regular resistance exercise improves all aspects of sleep, with the most significant benefit for sleep quality, and also finding it improves anxiety and depression.
However, our favourite study on the subject is this one published in 2022, which found that the systematic and continuous practice of physical exercise significantly improves perceived sleep quality in elderly individuals.
Why is strength training good for sleep?
Strength training triggers the mass release of testosterone and growth hormones, which affect sleep quality, duration, and the sleep-wake cycle.
A recent study also found that lifting weights releases a molecule called adenosine, which causes drowsiness. The study found that any strength training can reduce the chances of poor sleep.
We also know that resistance training releases the pleasure hormone serotonin, which, although a sleep inhibitor, is a precursor to the sleep hormone melatonin. This means it can help you sleep, even if it initially stimulates you.
We must also consider the possibility of increased energy expenditure and how burning through energy reserves makes our bodies want to shut down for sleep. Simply put – feeling tired earlier than usual after training is typical.
What about aerobic exercise?
Studies show that aerobic exercise is not as beneficial to sleep quality as resistance training, but it is undoubtedly better than no exercise.
This study found aerobic exercise is beneficial to sleep. This study, looking into the effectiveness of aerobic and mind-body exercise in cancer patients with poor sleep quality, also found it valuable.
In reality, running, jogging, cycling, rowing, dancing, and pilates positively affect sleep without adding resistance.
However, strength training is shown to have better results if better sleep is your primary goal, and it is also the best way to change your body shape. Building muscle (and losing fat) will transform your appearance and make you healthier.
Types of resistance exercises for sleep
Resistance exercise does not have to involve dumbbells, kettlebells, or any other weights – although useful for exercise flexibility, you can use your body weight for press-ups, pull-ups, sit-ups, and dips to get a sweat on.
Here are some of the exercises we recommend – all of our recommendations are ‘core’ exercises, which target multiple muscle groups:
- Dips – this core exercise requires a dip station or two parallel bars that can hold your weight. They work the chest, shoulders, triceps, and core.
- Press ups – get down on your hands and feet (or hands and knees) and crank some out. Go for ten press-ups x5 for a pump.
- Pull-ups – buying a pull-up bar for a doorframe will let you get in pull-ups on the fly, helping build your upper body strength.
- Dumbbell press – buy a dumbbell set and get pressing. You can press on the floor (flat press) or on a bench that lets you adjust the inclination.
- Deadlift – you can deadlift with dumbbells by your side or using a bar. This exercise works your glutes, hamstrings, core, lower back, and traps.
- Bent over row – take two dumbbells of low weight and lean over. Pull the dumbbells up to your chest to work your back muscles.
Studies show that strength training is better for sleep than aerobic exercises like running and cycling. However, please take care when exercising and remember to add resistance slowly. Otherwise, you could injure yourself.
If you enjoyed this article, read our piece on exercising to beat primary insomnia.